speed work
M_lifts
Posts: 2,218 Member
does anyone have any good plans for this? currently i do some fartleks but looking to get a more structured routine.
thanks
thanks
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Replies
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To give you a structured plan someone would have to know your current ability from a recent race performance, how long you have been running, how much you run right now, and what your goals are.
The best resource in my opinion is the book Daniels' Running Formula by Dr. Jack Daniels. Another good resource is the website for McMillan Running. There is a calculator there to calculate training paces and a good article titled "Six Step Training System".0 -
If you're looking for a routine specifically about speed, Hal Higdons spring training is about getting your speed up whilst in the marathon off season. I did this as Pre Marathon training and thought it really helped0
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I used Hal Higdon's marathon training program and it worked for me.0
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thanks everyone, will read up on mcmillan and higdon.0
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To give you a structured plan someone would have to know your current ability from a recent race performance, how long you have been running, how much you run right now, and what your goals are.
The best resource in my opinion is the book Daniels' Running Formula by Dr. Jack Daniels. Another good resource is the website for McMillan Running. There is a calculator there to calculate training paces and a good article titled "Six Step Training System".
been running for about 15 months, i run 4 times a week, one with my running club (3-5miles), one long run (6m +) and one speed session and one easy 5k. Had to cut down my mileage after some surgery and an ear infection. Just getting back into it again, took a break from it and did insanity and now getting my mileage back. My PR was 25:36 for 5k back in jan/dec time and since surgery/illness i can manage 29:40. looking to get my pace back. My favourite distance is 10k!
However, i have two goals. I will have to decide soon which one i want as they contradict each other. I want to increase my distance to 10-14 miles yet i want to get a good 5k time. still trying to figure that out!0 -
Increasing your distance and increasing speed are not contradictory. To increase speed the most important thing is to increase aerobic capacity which is done with your normal runs plus a long run of 90 min to 2 hrs once a week. The next thing is to increase leg speed. Two things you can do here. First, after one or two of your easy runs do a series of 4 to 6 x 100 meter strides. Over the distance increase your speed to max, hold it for about 50 meters, and the coast the rest of the way. Rest for about a minute and repeat.
The second speed workout you can do for the 5k is 400 meter intervals once a week. These are best done on a track if you have acess or on a flat section of road, rail, or treadmill if you dont have a track.At your current fitness level you should try and run each 400m in 2:18 according to Daniels. Start out with around four of them and over the following weeks try and increase up to around 6. At your current weekly mileage that should be enough (Runs at this intensity should be no more than 5% of weekly mileage). Run a 400 and then recover with a slow 400 m jog. Then repeat. Also warm up and cool down with about a mile on either side of the speed sessions.0 -
Increasing your distance and increasing speed are not contradictory. To increase speed the most important thing is to increase aerobic capacity which is done with your normal runs plus a long run of 90 min to 2 hrs once a week. The next thing is to increase leg speed. Two things you can do here. First, after one or two of your easy runs do a series of 4 to 6 x 100 meter strides. Over the distance increase your speed to max, hold it for about 50 meters, and the coast the rest of the way. Rest for about a minute and repeat.
The second speed workout you can do for the 5k is 400 meter intervals once a week. These are best done on a track if you have acess or on a flat section of road, rail, or treadmill if you dont have a track.At your current fitness level you should try and run each 400m in 2:18 according to Daniels. Start out with around four of them and over the following weeks try and increase up to around 6. At your current weekly mileage that should be enough (Runs at this intensity should be no more than 5% of weekly mileage). Run a 400 and then recover with a slow 400 m jog. Then repeat. Also warm up and cool down with about a mile on either side of the speed sessions.
thanks very much! there is a track near me, my running club use it. i'll ask them the address for it. I can manage the 400m intervals. No flat surfaces near where i live! its quite hilly so inadvertantly, all my runs incorporate some hill training whether i like it or not! ive not run a flat 5k in ages! would be interested to know how much the time differs. My first mile is usually downhill and the last mile uphill, not fun when its the home stretch.0 -
I've been using a modified version of a plan I found here:
http://www.runningforfitness.org/book/chapter-11-races/racing-a-half-marathon/hm-training-programme-beginner
As with most beginner/intermediate plans it's structured around a combination of long run, some speed and interval work and easy runs.
I've found this to be pretty good for my modest experience level.0
