Speed Work

veggiemama81

I hate speed work. Even when I was in my best shape I hated it. Anyone have a fun (?) workout that they use? I'm stuck on the treadmill for now so outside runs are out. I'm at an 11 min mile right now (with hills and keeping the incline at a min of .5) but would like to trim that by at least a minute. I never really worked to shave time before. How long would that take?

RunFarLiveHappy

Are you training for your first half and you want to complete it in a certain amount of time?

Hubby bought me a treadmill for our anniversary (9/30) and I had very very little experience with them prior to that. I am an outdoor runner through and through. I live in Colorado and can say that I happily run outdoors in extreme heat and cold 12 months per year. Moving on, as much as I hate to say it about the dreadmill, it's got speed work down pact! When I run striders or ladders at track practice there's no way I can get the consistency in my speed work that I have gotten in my dreadmill workouts. My unit has a programmable option so the two things that I like to do most is interval from my slowest comfortable jog pace to my quickest almost unbearable flying pace. Doing this for just these few short months I can report that my pace for both of those have improved. I am still totally a newbie at the dreadmill and I am sooooo much slower on it, but I'm getting better. It's a nice tool to have in my arsenal. The other trick that I use is that I start at my slowest comfortable jogging pace and every thirty seconds I increase the speed by 0.1 mph, it's amazing how quick you're really flying. When I get to the point where I can't increase my speed anymore I drop back to my original speed and start again. I think for me the short bursts and intervals are getting my body (and mind) used to moving faster. If you can't program your treadmill with specific intervals you can download an interval timer or use a stop watch. Good luck!

handyrunner

Which I could help..I don't like me either . I am at an 11 min mile to. I do fartleks and intervals. I've heard that zombies run app is a good way to get them in. You can turn on the chase mode and it forces you to run faster.