Pace building or endurance building?

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CBarnes

2007-06-07 10:07 PM

Master

2447

White Oak, Texas

Subject: Pace building or endurance building?

I am planning on a 5 mile run tomorrow but my pace is so slow I think I should do some speed work the only problem there is the last times I did 400’s or 800’s I injured myself. So with 5 weeks to go before my big race should I be doing more speed work now like 1 mile repeats I could do 5 of those ensuring good recovery between each or should I stick to the endurance run? Hmm or 4 miles slow and easy ad the last mile faster?

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PintoRacer

2007-06-07 10:14 PM

in reply to: #835160

Extreme Veteran

362

Security, CO

Subject: RE: Pace building or endurance building?

You should incorporate at least 1 speed work out per sport per week. But start small. Say 4 1/4 mile at pace that pushes you but doesn't break you. In 5 weeks you could be doing a 5K of 1/4 mile intervals. It will help.

Edited by PintoRacer 2007-06-07 10:14 PM

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Scout7

2007-06-08 6:22 AM

in reply to: #835160

Runner

Subject: RE: Pace building or endurance building?

What's the race, what are your goals for the race?

My opinion: Stick to the endurance run, or do tempo runs. But with 5 weeks out, I'm not sure how much improvement you're going to see, especially since you're probably going to use at least 2 of those weeks for tapering (of course, you could still be doing some level of speed work then, too....).

If you have a propensity for injury while doing speed, then I wouldn't do it this close to a race.

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KiminON

2007-06-08 7:27 AM

in reply to: #835160

Extreme Veteran

532

South Park, PA

Subject: RE: Pace building or endurance building?

when i start shifting to speed work after building my base, i start off with hill repeats to build some strength and then add in some fartlek runs for a couple of weeks before i do actual speed work (timed intervals rather than track work as i really really really dislike running in circles.)

this helps to build strength and get the body used to harder/faster efforts before i ask it to hold "speed" for sustained times.

i also find that i get some effect from speed work rather quickly. not sure if it is because i get faster (relatively speaking) quickly, or just get used to hurting more quickly.

good luck

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bryancd

2007-06-08 7:54 AM

in reply to: #835160

Champion

9600

Fountain Hills, AZ

Subject: RE: Pace building or endurance building?

Speed work is the iceing on the cake, but do you have a cake yet?

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Birkierunner

2007-06-08 8:01 AM

in reply to: #835392

Pro

4675

Wisconsin near the Twin Cities metro

Subject: RE: Pace building or endurance building?

bryancd - 2007-06-08 7:54 AM Speed work is the iceing on the cake, but do you have a cake yet?

Hey, no Slowtwitch slogans on this site! That is a good saying though.

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bryancd

2007-06-08 8:10 AM

in reply to: #835403

Champion

9600

Fountain Hills, AZ

Subject: RE: Pace building or endurance building?

Isn't it! I would have credited the original author, but I couldn't remeber who had that as a tag line over there. I was wondering if anyone would catch it!