speed work ideas
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Triguy98 posted 3 years ago.
well, seeing as tri season is winding down, most people will focus on base trainign vs. speed work. I personally dont start speed work untill 8 weeks before my first big event. It theoretically takes 6 weeks for speed work to really kick in and effect your running.
For the next few months, if triathlon is your main focus, i would concentrate on base running, just do some distances and some fun runs. if youre wanting to get serious about some 5 or 10ks, then its a different story.
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rpatton posted 3 years ago.
To get faster you have to run faster. Tempo running, fartleks, and track workouts are the best way to get faster. a good tempo workout would maybe consist of running 10 minutes easy, 20 minutes tempo, then 10 minutes easy. The idea is to do about 15-25 minutes of tempo running. Fartleck could consist of 10 minute warmup, then maybe 3 minute hard, 1 minute easy 10x or something in that ballpark. You can do these without having to go to the track. There are a lot of track workouts to do, mile repeats with 2 minute cool down, 12 quarters with 1 minute rest, or 800's. the idea to get faster is to increase the amount of oxygen your body can take in for a longer period of time without getting as tired and speed workouts can help in doing this.
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sldotter posted 3 years ago.
In my town of DOuglas, GA there has been a lot of trash talking between a few people that all run about the same time 5K. There is a Christmas Parade 5K here in the town and to win it gives you bragging rights for the year. SO I have started doing speedwork in prep for this 5K so I can burn their socks off!!!! Thanks for the advice .. :) . .I was doing some research on the idea following my post and I found a lot of useful info and some plans on the cool running website if anyone may be interested.
Trevor Douglas YOU ARE AN IRONMAN!
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bluebirdbiker posted 3 years ago.
There is a lot of info and mixed views on this. The latest I have read by Jack Daniels "Running Formula" is by far the best book in ages I have picked up. He goes into the HRmax, and VO2max thing with more, meaning his VDOT formulas (see attached) then devotes each chapter to explaining how to use and structure training plans to maximize benefit using intervals, sprints, cruise intervals, long runs, track work, race prep etc. and a bunch of other things to structure your running to improve from what ever level you are at.
Elite runners use this book I am told, at least the methodology and the tables. The tables he includes in the beginning identify your 10k, 5k, Marathon and 1/2 Marathon run times and give you targets to shoot for to improve to the next level via methods he outlines in the book using threshold pace, interval pace and easy pace runs, track and other. Kona_expat sent her excel table version of this to me. I hope she doesn't mind, but here it is.
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KenMierke posted 3 years ago.
An article on aerobic capacity training is available at http://www.fitness-concepts.com/CoachesCorner/June05.pdf and more is available in my book The Triathlete's Guide to Run Training Fitness-Concepts.com Ken
Ken Mierke Ken@Fitness-Concepts.com
Fitness Concepts Fitness-Concepts.com
Author, The Triathlete's Guide to Run Training
www.EvolutionRunning.com
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bpcooper14 posted 3 years ago.
BBB - I just menitoned Jack Daniels on the post about running form. It's a great book but very technical and somewhat intimidating. Awesome spreadsheet though.
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Triguy98 posted 3 years ago.
I borrowed the book from the library. Good info, but, as Bp said, that was some technical reading! I "borrowed" it for about 2 months longer than i was supposed to trying to get through it.
Life is short. Play hard and get dirty doing it.
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bluebirdbiker posted 3 years ago.
Ya, it is technical, but once you learn about the stuff, the book is really good to plan schedules with. I love it.
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There are no excuses - so don't look for them. As a product of your own choices, you directly determine your life outcomes.
Don't think, just do.
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I was wondering :confused: what kind of intervals people run or speedwork. Also what kind of imporvement have you seen in times? Do you feel it is worth it to do the speedwork over long slow distance method to training???
I have recently started my speed work starting with one session per week now and going to work up to two and strides on the other days!! It has been tough going so far.
Trevor Douglas YOU ARE AN IRONMAN!