"Speed training" for run/walkers

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2009-08-09 7:42 PM

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Subject: "Speed training" for run/walkers
"Speed training", as I understand it, is generally defined as making your legs accustomed to turning over faster.

But for those of us who have been run/walking a different principle seems to apply.

Though run/walking my legs already know how to turn over fast enough for a much better time.  If I want to go faster, I simply need to be spending more time running and less time walking.

I just ran my first marathon in 4:45 with a 2:1 run/walk cycle.  I'd like to run my next marathon in 4 hours with a 4:1 run/walk cycle.

Does anyone have any thoughts on schedules, plans, or drills to improve speed by phasing out walking breaks?

2009-08-09 8:04 PM
in reply to: #2337360

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Subject: RE: "Speed training" for run/walkers
I walk the aid stations. So usually run 9, walk a minute or so. To build your endurance, start running a tad slower, longer.
2009-08-09 11:58 PM
in reply to: #2337406

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Subject: RE: "Speed training" for run/walkers
gymgirlx - 2009-08-09 6:04 PM I walk the aid stations. So usually run 9, walk a minute or so. To build your endurance, start running a tad slower, longer.


That's pretty much it.  A lot of people seem to just go longer and hang on to the walking rather than just slowing down the run.  OP's proposal for sub-4 fits that bill.  Trying to work out the paces involved, it strikes me that just running at around 9:05/mile or so (and maybe walking some of the aid stations) is probably no harder (and might even be easier).
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