Running Speedwork

This is a great article regarding speedwork:
http://www.runnersworld.co.uk/general/speedwork-for-every-runner/167.html

It's long but it gives a variety of ideas on how to incorporate speed work. For me, my pace improved with longer distances and adding in cross training. We also run a lot of hilly routes which also helps. I have also done 400m runs--run hard 400 m. walk 400 and repeat 4-8 times (depending on my time) after a 2 mile warm up

Fartleks,Tempos and intervals:-). The training plan I'm using for my half actually has speed work figured in it. I love it. I have definitely improved my speed.

Tag

Fartleks will build speed.

Too often, however, athletes fail to do any type of work that reminds the body how to change gears and engage different muscle fibers. The age-old remedy for this often-forgotten element is a workout with a funny name: fartlek.

http://www.active.com/running/Articles/6-Fartlek-Workouts-for-3-Training-Phases

I want to be the first to say that I love speed work!!!! I am a little insane, I know this, but I love it. Anyways, depending on what you want to improve it starts with the basic 400 meter repeat. I am sure some of the articles posted will talk about a lot more indepth stuff, but this is all you need to know.
First find the target speed, or race pace, that you are wanting to run. So for example, you want to be running a 6:00 min mile pace, your 400 meter time would be 1 minute 30 second to achieve this.

If you are running currently say long run at 5 miles, warm up for about 1-2 miles, do 8 x 400 meter repeats at a little faster than race pace, with about 1 minute of recovery, and cool down for 1-2 miles, make sure you stretch. This is a good starting Speed Work out. And ultimately you will want to expand this a little maybe more milage on the repeats, or do ladders, where you do 400 meter, 800 meter, 1200 meter and 1600 meter, then right back down, all at a little faster than race pace.

I have a ton of these workouts from when I ran cometitavely in high school and college, feel free to message me.

Usually its endurance first, then speed, but if you can already run a half at a decent pace, then there are a few things you can do

Fartleks, as other people have mentioned. If you have access to a track, there are all kinds of workouts (400m repeats, 200m repeats, graduated 800s if you are a masochist, mile repeats if you want a marathon PR). I've found that running hills also helps. You can run a hill repeat (sprint up, walk down, rest a minute x 5 or 10), or just find some trails that have inclines in them. Also, make sure you incorporate strength training. Lunges, squats, deadlifts, and core work will help out your speed.

Gotta admit, I don't know much about running marathons by any means. I read an article not too long ago about Usain Bolt and professional trainers talking about why he's so fast. They all agreed that it's not how you move your legs when you run, it's how much force you generate against the ground to propel yourself. With that in-mind, and in addition to many of the above ideas, doing some basic strength training would help as well. Some good squatting and hamstring work should improve your overall velocity as you run.

Wow! Thanks for all the great input! I'm excited and nervous to incorporate speedwork. I currently run three days a week along with other cross training. Is three days enough or should I bump it up? Thanks for all the advice!

You can do quality running over quantity running, I train 4 days a week for a marathon (long run, recovery/easy run, hill work/trail day, and speed or tempo workout). I get in two days of strength training and an active recovery day (stretching or walking). I used to only do 3 days a week, and got to about a 3:35 marathon with that, so it can be done. Getting lower than that has required an extra day. I think Runners World's Smart Coach training plan is 3 days a week. .

Do the research, distance for speed work changes with race distance. I learned to run at age 32 after being a runner for 12 years before that, at 34 years old I ran my fastest mile (4:01), fastest half marathon (1:25), and fastest marathon (3:12), in marathon training I worked up to doing six 1 mile sprints at 5 min each with 1 mile recovery between each sprint. My training started with 400 meter times 4 with 2 minute recovery and over 4 months progressively moved up through 600 meter, 800 meter, 1200 meter, then miles in the last month before the marathon. Each speed work day started and ended with 15 to 30 minutes of warm up then cool down with lots of stretching.

http://www.shelterpub.com/_fitness/_running/run_5_stages.html

That is all I am saying...hehe

Thanks for this, it was really enjoyable! I think I am at Stage 3