Running speed drills during base period

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2006-10-06 11:52 AM

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Expert
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Spokane, Washington
Subject: Running speed drills during base period

Ok, so I've fessed up and decided that I really need to work on being able to run faster this year.  The last year was all about learning to swim and be comfortable in the water while slowly increasing run distance.  Now I want to slowly increase swim technique and distance while speeding up my run time.  In my first and only HIM, my run time was almost the same as my bike time!

Joe Friel in the Triathlon Training Bible gives only two speed drills for the base period - strides and pickups.  From the last year and the 'cult of kicking @ss' thread, I realize that the overall base training will result in more speed, but I would like to hear your opinions on what I can do specifically to increase overall speed.  I can run 5K at maybe 10 min/mile - although that would leave me without much if any gas in the tank, and I can do 12 miles at an average of about 12 - 12:30 min/mile right now.

Thanks in advance for your help!

2006-10-06 12:06 PM
in reply to: #562802

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Not a Coach
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Media, PA
Subject: RE: Running speed drills during base period

Run more.  And use strides & pick-ups.

Seriously.  That's it.

2006-10-06 12:22 PM
in reply to: #562802

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Champion
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Montague Gold Mines, Nova Scotia
Subject: RE: Running speed drills during base period
There is no need to overthink things - get your volume up and you will reap the benefits. After last season I started a two month run focus in November. The overall structure was very straight forward - increase frequency in Nov from 3 to 4 runs per week and then in Dec up to 5 (I think there may have been a week or two with 6 runs but I don't have time to check my logs right now).

Here's how things looked (run only):

November - three weeks on, recovery week at the end of the month

M - off
T - 45' z2
W - 20' z1
T - 20' w strides
F - 20' w accels
S - off
S - 60', 75', 90' LSD

December - three weeks on, recovery week at the end of the month

M - off
T - 60', 75', 90' LSD
W - 20' z1
T - 30' w strides
F - 20' w accels
S - 20' z1
S - 90' LSD

I think I topped out around 35km/week which was pretty big for me at the time. At my first race of the year, I took almost 1:30 off my 5k run time and at my second race it was over a 2' difference.

I'm planning to do the same thing again this year, only I'm aiming for 50-60km a week over 5-6 runs a week.

Good luck and keep things simple - you'll see results with more time on your feet

Shane

Edited by gsmacleod 2006-10-06 12:24 PM
2006-10-06 8:34 PM
in reply to: #562802

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Boulder, Colorado
Subject: RE: Running speed drills during base period
c_cic - 2006-10-06 9:52 AM

Ok, so I've fessed up and decided that I really need to work on being able to run faster this year.  The last year was all about learning to swim and be comfortable in the water while slowly increasing run distance.  Now I want to slowly increase swim technique and distance while speeding up my run time.  In my first and only HIM, my run time was almost the same as my bike time!

Joe Friel in the Triathlon Training Bible gives only two speed drills for the base period - strides and pickups.  From the last year and the 'cult of kicking @ss' thread, I realize that the overall base training will result in more speed, but I would like to hear your opinions on what I can do specifically to increase overall speed.  I can run 5K at maybe 10 min/mile - although that would leave me without much if any gas in the tank, and I can do 12 miles at an average of about 12 - 12:30 min/mile right now.

Thanks in advance for your help!

Shane and Johnny have pretty much summed it up. One thing I have been doing, although not as consistently as I would have liked, is doing speed on the treadmill - this forces you to run a certain speed - I like running a little faster than 5k speed for about 1 minute at 1% and I'll do these as 1' on, 1' off - so 1 minute at faster than 5k pace, then 1 minute at aerobic pace - and I do a few reps of these - like 9 the first week, 12 the next week, 15 the week after. There are lots of options with run speed and the treadmill is another one.

2006-10-06 10:04 PM
in reply to: #562802

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Subject: RE: Running speed drills during base period
I like the treadmill also, although a treadmill workout is a bit different from drills.  The idea is to train neuro-muscular adaptation by running very fast for short periods with sufficient rest between repitions.  You're trying to train your legs to run fast rather than train your cardiovascular system to sustain high levels of effort.  I like the treadmill because i can set the exact speed I want and lets me focus on just turning the legs over rather than concentrating on holding pace on the track.  I'm currently doing 1000m repeats on the treadmill at 5k pace with 2min or walking between.  It's fast (5:45/mile) but short enough that my breathing and HR stay completely under control and I'm never struggling to maintaon the pace or finish the set.  I'd suggest shorter intervals for most folks...1-2min with equal recoveries. 
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