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Speed work
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 2012-03-24 6:24 PM |
Member  560   Utah |  Subject: Speed workI have been a runner for three years now. I have completed a few marathons, several halfs, and other races. I am just now getting into triathlon. However, whenever I go out to run, I just run at whatever feels comfortable that day. Somedays are faster than others, etc. I have noticed that I am pretty much the same pace regardless of the distance I run, about a 10.5 minute mile. I feel that is a good pace for my long runs of 10+ miles, but for shorter runs I think it should be faster. What is the best way to increase your natural pace? After three years I think I should know this already, but I don't. I have heard of speed work, but what are easy ways to do it? I don't have a Garmin or pace keeping kind of watch. Thanks in advance! |
| 2012-03-24 7:07 PM in reply to: #4111537 |
Member 92 | Subject: RE: Speed work Mile repeats can be very useful for this Plan on warming up for 10-15mins then doing a hard effort for a mile, recover for 2-4 mins then repeat and repeat and repeat again! |
| 2012-03-24 8:52 PM in reply to: #4111537 |
Pro 4353  Wallingford, PA | Subject: RE: Speed work How much are you running now? IMO the easiest/safest way to begin incorporating speedwork is to add some strides or fartleks to an otherwise easy run. It's a fairly low stress way to begin to build some speed. Looks like you're pretty new to BT and there's only a little bit of training in your log, so it's hard to have a real sense of what your training volume is like now. I'm hesitant to suggest other speedwork options without a little more info on what your run training looks like right now.... |
| 2012-03-24 9:29 PM in reply to: #4111537 |
Master 2177 | Subject: RE: Speed work Intervals and tempo runs. A couple links to explain them. I've run for years and only discovered speed work training late last year! Edited by Blanda 2012-03-24 9:34 PM |
| 2012-03-26 7:17 AM in reply to: #4111537 |
Runner | Subject: RE: Speed work Have you seen any changes in your race times? What does your weekly training look like? What are your goals? |
| 2012-03-26 7:26 AM in reply to: #4111537 |
Member 48 | Subject: RE: Speed work x2 on Blanda's comment. Track work can not be underrated. Simple workouts are to take your target (desired) mile pace, divide it by 4 and 8 and then run 400s and 200s at better than that pace, with full recovery in between. Ex.: target mile time 6:00 400m time = 1:30 200m time = :45 At a given track session, you might warm up and stretch, then run 8x400m at the desired pace, with a slow jog 400m or walk in between. You are training your system to expect to run at a faster pace. If you are a longer distance runner, then you might use 800m or mile repeats. You might also use the infamous "ladder" or "pyramid" workouts (100,200,400,800,1200,1600 or 400,800,1600,800,400 respectively). Good luck. |
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