training zone question (Page 2)

Like Joel said, it depends on the distance. Here are my base winter runs:
1. long with some tempo (like 6 out of 10 effort tempo - not very hard, just a change of pace)
2. easy day with some speed - speed being 20 secs fast (count steps - looking for 30 left foot strikes over 19-21 secs) I do up to 12 of these when I am ready.
3. Form day with drills - high knees, pitter patter (quick feet), skips, bounds, one foot hopping for length and distance, rump jumping etc (read my log sometime)
4. Medium distance run in Z2

So - when you say 'speed' I think #2 - which I try to do 45 weeks a year. Speed to me is turnover.

I am always doing 'speed' training (in the pool/on the bike/on the run)

If you want to get faster then get stronger (weights and core) and then after a month of solid lifting (and I am talking MS phase - look here: http://www.d3multisport.com/articles/weights2003.html) then you can start doing hill repeats etc.

Probably more then you wanted to know, but its not a simple question to answer.

Thanks Mike! I'll be upgrading from bronze to gold soon!

You have chosen wisely...no go forth and train.

That's great to hear!

Thanks, understood.