If you never run all-out, you’re missing something: Working at top speed can help any runner shave a few seconds to a few minutes off race times.
Plus, all-out running taxes your body in different ways than other types of running, even speedwork done at 5K pace. By pushing yourself really hard for short periods, you’ll build muscle as well as the ability to run more efficiently.
That means you’ll be able to go faster throughout an entire race or workout, not just at the end. Sprints, strides, and surges all involve working at or close to your all-out speed—and they’re all a fun change of pace from most distance training.A sprint means going all-out for as long as you can hold it. Olympian and coach Fred Wilt recommended that distance runners run sprints weekly to develop muscular strength.
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