Running faster

Fartlek training. Instead of running at a constant speed, you start with very slow jogging. When ready, you run hard for a few minutes until you feel the need to slow down. At this time you recover by jogging at an easy pace. This process of alternating fast and recovery running gives the same results as interval training. However, neither the running nor recovery interval is timed, and the running is not done on a track.

Craig

Thanks, I'll give it a try! tomorrow and I'll let you know how it goes.

Geoff

stretch well geoffs...if your not used to running hard...before and after.

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Are you running fast every run? You need to have slow easy runs also to let yourself recover. Galloway's book has a program for speedwork (intervals and tempo runs) based on time goals. Basically, you run 400m at a fast pace (based on tie goal) and 200m walk. Every two weeks, you increase the number of fast runs at same speed. Tempo run is a short run a little slower than your race goal pace to get you used to running it. I do it a little different. I like to run 5 miles, so my first mile is slow to warmup and I walk the last 1-2 mins of that mile. Then I run 3 miles at pace (1:30 mins slower than 5k goal pace) and walk 1-2 mins depending on HR and run slow the last mile. I don't do speed work yet, but will start in Jan. I will do temp one week and speedwork following week for one of 3 runs with a long run every two weeks. The other runs will be easy runs of 5 miles.

I think I've been doing these running sessions all-wrong. I've been running for the sole purpose of seeing a new fastest time on my watch. I am going to try the intervals/tempo runs. I've always had a problem walking during my training, it just seems "soft" but it seems to be the opinion of most experienced runners that this is an important part of these training sessions.
I'm going to make it part of my weekly training,

Thanks,

Geoff

Dont worry about your watch so much. Its there to let you know how long you have been going for, thats if if your doing fartlek exercises/running. It worked for me, with my normal running program, Im sitting on 9 minutes for 2.5km, 19:30 for 5km, and just over 40 minutes for 10km.

Craig

Geoff, when I first started running, I did the same thing. Every run I tried to beat my last time and I was getting wore out and starting to lose motivation for runs. You have to put in the miles, but a majority of miles should be easy. I also had the same thoughts on walking, but when I read Galloway's book who stresses walk break, it gave me the confidence that I could do a half marathon this year.

Wow, I can only wish to run times like that.

Can you please tell me the title of Galloway's book? I find that I've turned into a sponge for information when it comes to this sport.
I just want to make sure that I'm giving myself every opportunity to have a fun and fulfilling season next spring.

Thanks again, this has got to be the most helpful and informative site on the web concerning this subject.

Geoff

Galloways Book On Running - Jeff Galloway. 2nd edition.  i just got it...

I don't follow his program exactly for the half marathon, but it has a lot of great info.

Geoff, have you tried the fartlek program yet? If so what do you think?

Elke

During the week I now have a new program; one day for LSD, one day for Intervals, 2 days run for fun. Could you please describe fartlek? A new problem for me is fitting all the training in due to the 3 different sports. I am finding that I need to workout twice a day. It's a good thing that I have a very supportive and understanding wife!!!
My first scheduled race is May 16th, a duathalon followed by my very first Tri June 6th.
I read that this is the time of year that I should be LSD training and working on my technique (swimming). Is this correct and if it is correct when should I be incorporating speed training into my program.

Thanks,

Geoff

Geoff,
Here is an article explaining training terms such as fartlek.

http://www.coolrunning.com/engine/2/2_1/105.shtml

Mate the biggest thing you need to remember with fartlek training is to run over various surfaces and at different intensity levels. A good example of this is Cross Country running ie: bush tracks, to normal road surfaces ect. Dont try and time the varous stages of the run, just the total time it takes. You would then, using the same route each time, try and improve your time. It is also great because it uses more muscles in the leg than you woud on the road, and if running on grass is much less impact in the knees

I use this method twice a week and got great results.

Craig

Thanks for the info. The link was very helpful. 90% of my running is done on country dirt roads. I run a 10km loop which has 4 challenging hills. Do you think that I should start that fartlek at the base of each hill and then recover running down the other side. I would like to give this a try on Saturday, as long as the snow isn’t too deep :-)


Geoff

Mate you have more or less answered your onw question. Your "recovery" that you have mentioned comming back down the hill is part of the variation in speed. Dont only start on the hill though, if you can incorperate sprints, 20%, 30%, 50% pace and so on into the run thats fartleck training. Snow, well thats one type of terrain you can incoperate, however I havent tried that yet !

Craig

A comment on incorporating walk "breaks". I was in complete resistance to this idea when I first heard of it, but the marathon training group I joined incorporated it so I went along. I read Jeff Galloway's marathon training book and it added to the decision but I was fully convinced when I ran a half marathon and incorporated the 10 min running, 1 min walking and shaved 7 minutes off if my previous personal best. And I felt great after the race.
So I am convinced. In races and training runs I usually only incorporate 10 and 1s if I am running 15+ kms, but now as I am recovering from an injury I use the walk breaks to stretch and move through a full range of motion in my legs.
Speed increases take time. It is a balance of improving overall cardiovascular endurance through long slow runs and improving strength through interval/fartlek and hill training.
I am reading Slow Burn by Stu Mittleman right now and he really promotes running the pace your body thrives at and enjoying the process- "manage the moment", rather than obsessing on the finish line and time. This from a guy who ran 3000 miles- from San Diego to New York City- in 56 consecutive days...
Happy running,
Amber Dawn :-)