Spped training/intervals

taldie01

Im going to head out and do some speed training and need some ideas feed back.

My plan is to run out 1kms for warm up then do some in guessing 2-300 meter sprints 5x, then 1kms cool down

What do you guys do for speed training?

JPayne53

I generally don't run outside so I couldn't tell you in terms of distance and such as you have, but I created a great incline interval/sprints running program for the treadmill that my clients loath when I say it's time for Cardio!! I took the concept from Cardio Coach and HIIT training intervals... with maxing out the HR then bringing it back down just to shoot it right back up makes for a very tough workout!! We generally only do 26 min but I'm working on a 45 min. routine... it's gonna be intense but Oh so much fun!!

Angela4Health

bump

ilsie99

I do time based intervals- 8 min warm up, then 4 intervals of 4 min high/4 min low, then a 5 minute cool down. At my current pace that comes out to about 5 miles.

arc918

my $.02 (having run a ton of miles over the last 9 years)

Fartleks (Swedish for speedplay) are the best way to start speedwork. Totally unstructured, warm up, then run fast to a parked car or tree or telephone pole, then run medium pace, then slow it back down - repeat randomly throughout the run. Just get outside and mix it up.

ilsie99

my $.02 (having run a ton of miles over the last 9 years)

Fartleks (Swedish for speedplay) are the best way to start speedwork. Totally unstructured, warm up, then run fast to a parked car or tree or telephone pole, then run medium pace, then slow it back down - repeat randomly throughout the run. Just get outside and mix it up.

Definitely agree with this. You can even throw in walks and stuff. Make it fun.