Speedwork "versus" increasing mileage
sarahz5
Posts: 1,363 Member
I have gotten the very definite impression 
that a number of the runners here who are far more experienced and more informed than I am :flowerforyou: feel like speedwork is unnecessary for beginning (or any?) long distance runners to increase speed. My curiosity is piqued. I have been doing speedwork once a week for most of the past year, and I feel like it is really helpful: (1) it gives me a chance to feel what various race paces would feel like; (2) it accustoms my body to a more elevated heart rate, more rapid breathing, etc., and (3) it gives me the opportunity to figure out a good pace to aim for in my next race.
Of course, "versus" is in quotes in my subject because it's not really an either/or - I agree that increasing mileage will also make you faster. But at a certain point, a lot of us just max out the time we have available to work out, and at that point, it seems like speedwork provides another opportunity to further develop. I also understand that people may be pushing themselves too hard on the miles they DO, and are maybe not putting in the total miles they could as a result. I am assuming here that a hypothetical runner is running as much as they have time to run.
I'm interested in the reasons why those of you who recommend increasing mileage in preference to speedwork do so. I enjoy it, so I will probably keep doing it, but I don't want to be recommending it to other people if it's really not useful!
that a number of the runners here who are far more experienced and more informed than I am :flowerforyou: feel like speedwork is unnecessary for beginning (or any?) long distance runners to increase speed. My curiosity is piqued. I have been doing speedwork once a week for most of the past year, and I feel like it is really helpful: (1) it gives me a chance to feel what various race paces would feel like; (2) it accustoms my body to a more elevated heart rate, more rapid breathing, etc., and (3) it gives me the opportunity to figure out a good pace to aim for in my next race.Of course, "versus" is in quotes in my subject because it's not really an either/or - I agree that increasing mileage will also make you faster. But at a certain point, a lot of us just max out the time we have available to work out, and at that point, it seems like speedwork provides another opportunity to further develop. I also understand that people may be pushing themselves too hard on the miles they DO, and are maybe not putting in the total miles they could as a result. I am assuming here that a hypothetical runner is running as much as they have time to run.
I'm interested in the reasons why those of you who recommend increasing mileage in preference to speedwork do so. I enjoy it, so I will probably keep doing it, but I don't want to be recommending it to other people if it's really not useful!
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I have been focusing on building my base and will probably do more frequent speedwork next year. The speedwork I have done has just been in the form of surprising myself during races. I guess I'm early enough in the game to be seeing lots of results by just doing the slow and easy miles.0
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My $.02 - it depends on the runner and how many miles per week they are currently running and also what their goals are.
Lots of these post look something like this:
"I just finished C25K and I my 5K time was 45:00. Now I want to increase my speed for my next race, what kind of speedwork should I do?" That kind of person needs to up their mileage and build their aerobic engine.
Speedwork is great (I had a kick *kitten* tempo run this morning), but you need the aerobic base in order to really benefit from it.
I also happen to believe that those who are Gallowalking should build the endurance to run without taking walk breaks rather than focusing in on running faster between walks. This is from a running performance standpoint.0 -
OP, in your example of a somewhat experienced runner who is maximizing their time on their feet and can't really run any more minutes in a week, here is my take on how speed work should be implemented, what the base should look like and what the benefits of each will be.
First off, let's assume that this runner is logging about 40 miles per week. During the base phase of training, this 40 miles per week should consist of about 85% easy running. The other 15% should be made up of 20 to 30 minutes of tempo once per week and 8 to 10 strides once per week. By using this mixture, you get a lot of aerobic conditioning, which is essential to be successful and any race distance from about 800m on up. By doing the tempo, you are increasing you body's ability to clear lactic acid by running at Lactate Threshold, and the strides get you used to running fast, increase running economy and also give you some anaerobic work without the lactic acid build up because the repeats are nice and short.
So, when should this runner start speed work? Well, there should be a good reason, like a goal race or a season of races. The speed work should start about 6 weeks before the goal race, because studies have shown that you really only improve for the first 6 weeks of speed work. After that, it's time to run your race or races as you have peaked. So, lets say you are peaking for a 5K. The weekly mileage will still be about the same, maybe slightly reduced and you will do the speed work in place of the strides. You will still want to do the tempo. What should the speed work look like? That depends on you level of fitness and how long you have been running. I newer runner might to 8 to 10x400, while a more experienced runner might do 12 to 20 repeats. The other important part of this is, the speed work needs to be consistent with the race pace that you intend to run. It makes no sense to do 200m repeats at 6:00 pace if you are going to run 7:30 pace for the 5K. Also important is that the pace should just be an "I wish" pace, but should be based on your current level of fitness and you previous race performances.
Now, you've done your speed work. You have about 4 to 6 weeks to race before you start to lose the gains you have made doing the speed work. During your racing phase, you'll want to reduce you mileage but still continue to run some workouts with the same intensity that you ran the speed work, but with less volume.
After the racing period, you go back to base again and build to the next event.0 -
I also happen to believe that those who are Gallowalking should build the endurance to run without taking walk breaks rather than focusing in on running faster between walks. This is from a running performance standpoint.
Thanks, this is especially helpful, as one of the people I have in mind is still at this stage. I know that he recommends using the run/walk strategy even into the longest distances, but I have felt the same way - when you haven't gotten running a full 5k down, it does seem like you would want to build the stamina to at least get through that without walking. I guess in a way, a run/walker is doing intervals already, and needs to get to the point where they can even begin to build a solid base.0 -
Carson, thanks so much for your fantastic response. I guess I am being too comprehensive, because I am thinking of "speedwork" as anything other than an easy run, pretty much. I thought that tempo runs and strides would qualify as speedwork - so that answers half my question right there! Fascinating about the six week impact - I will definitely keep that in mind for my more formal interval work.0
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It is absolutely critical to build up a strong aerobic base before incorporating any speed work. I can speak from experience. I ran a couple 5K races in the low 21s and got frisky. I did some hard track intervals and felt something give in my foot during my next race. This was May. It took me all summer to get back to the form where I started. How did I do it? Lots of slow miles building a better base. If you are going to try speed work, make sure you do it gradually and don't go straight to HIIT or the like. Tempo runs are great as Carson suggested, and you might also do some fartlek training.0
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Two things I have done and found useful ...
Run round a football pitch, alternating one lap at full speed and the next a gentle trot, recovering;
Short runs at "high speed" (its all relative! There are people here that run marathons at a faster pace than my 2miles!). This helps me because I get used to running a bit faster, and I find that when I go back to a longer run, I can maintain a higher pace.0
