Finish Fast Runs - The Details

One of the simplest but most effective run variations you can add to your training is the Finish Fast Workout. It’s a great way to build both the physical and mental strength needed to finish races. But how exactly do they work? And when should you use them?

What Is a Finish Fast Workout?

A Finish Fast workout is exactly what it sounds like: a run that starts easy and finishes fast. The majority of the session is run at an aerobic pace (easy or conversational effort), with the final portion — usually 10–20 minutes — run at a much faster pace, typically around threshold/race pace. It’s not an all-out sprint at the end — it’s a controlled but challenging pickup, executed when you're already a little fatigued. This format makes it ideal for mimicking race-day conditions without the recovery demands of a full hard session.

What Are the Benefits of Finish Fast Workouts?

Finish Fast runs train your body to produce high-quality effort under fatigue — something that nearly every runner struggles with in the later stages of a race. By finishing strong, you teach your body to:

• Clear lactate more efficiently

• Recruit fast-twitch muscle fibres when glycogen is low

• Sustain good form and pace despite rising fatigue

Over time, you’ll learn how to "change gears" and unlock another level even when your legs are tired.

How Do Finish Fast Workouts Differ from Negative Splits?

It’s a subtle but important distinction. Negative Split Runs progress gradually throughout — each section of the run is slightly faster than the last, requiring careful pacing and control from the start. Finish Fast Runs, on the other hand, are more binary. You cruise through the majority of the run at a steady easy pace, then shift gears and push hard in the final block. There’s no gradual build-up — it’s a strong finish after an extended warm-up.

When Should I Include Finish Fast Workouts?

Finish Fast runs work well throughout most phases of training, but they’re particularly useful in the build-up to race day, or during base training when you want to add quality without overloading intensity. They can be slotted into your week as your long run, mid-week aerobic run, or even as a standalone tempo-lite session.

What Pace Should the Final Segment Be?

The intensity of the final fast block depends on your fitness and goals, but a good rule of thumb is:

• First section: Easy aerobic pace (Zone 2)

• Final 10–20 minutes: Depends, can be at race pace or Threshold (Zone 4), depending on how long the run is.

You should finish feeling strong and in control — not completely wiped out. If you're struggling to hold pace with decent form, you're going too hard. Remember, the goal is quality under fatigue, not collapse at the finish line.

Can Beginner Runners Do Finish Fast Workouts?

Yes — but they should be adapted appropriately. For newer runners, even a final 5–10 minutes at a steady pace (e.g., marathon pace) can provide the desired stimulus. It’s more about learning how to shift gears than hitting elite speeds. As fitness improves, the duration and intensity of the fast finish can be gradually increased.

Example Finish Fast Session

A classic format looks like this:

• 60-minute run:

  • First 45 minutes at an easy aerobic pace

  • Final 15 minutes at threshold pace or half marathon pace

  • 5–10 minutes easy cool-down if needed

This simple structure provides a huge return on investment, particularly for runners preparing for distance events.

If you have more questions, please don't hesitate to ask.

Email: info@breakaway-coaching.com