Speed Intervals
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Triguy98 posted 2 years ago.
If you are at a point in your training plan that calls for speed work, go for it. I personally HATE the treadmill. Really, really dislike it. Hill repeats are "fun" and I hit em up a little later in the season, along with the track. I am just phasing out of my build phase now, so the only speed work i do is some very like farklet type runs, nothing major.
Life is short. Play hard and get dirty doing it.
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Anton posted 2 years ago.
Speed work on the TM can be a horror...that,I think,brings great results. Eaiser on the legs.
More controlable. Make sure that you raise the incline level to 1.0 to simulate actual road running. No incline is essentially running down hill.
A long time standard is 800m hard then 800m easy..repeat. You can do the same with 400's. I do both, but also go for time...3 minutes on 3 minutes off.
I'm in abse period now so not doing much speed work...
"What would life be if we had no courage to attempt anything?" - Vincent Van Gogh
My Blog: http://agingsuperhero.blogspot.com
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RV posted 2 years ago.
I like doing speed work on the TM, as it is controlled. Helps me feel the pace better. It forces a steady effort for the duration of the interval. No speeding up or slowing down. Right now still working through base training - so not too much speed work right now. Although, I do greatly dislike the TM for any long runs.
RV
It takes a long time to get good. - Scott Molina
Slow is smooth; smooth is fast. - Rich Strauss
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trimedic posted 2 years ago.
I like my speed work either on the track or treadmill. With the treadmill I am forced out of my comfort zone. That's sort of what I am doing now. It's not true speed work but just getting our of my comfort zone for a period of time, then i can come back down a little and recover before moving back up out of my comfort zone.
Treadmill speed work is good.
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973 days
chavi posted 2 years ago.
I agree that on the treadmill speedwork is more controlled and you can push yourself really hard. Its easier on my joints also and I do put in on an incline of 1.5. I read that somewhere you have to adjust it to simulate outdoor conditions.
I have to say I was pretty shattered the rest of the day and I did a weights session in the afternoon where my legs just did not want to push out the squats I was doing.
For future reference, weights and speed workout = separate days.
chav
"Commitment means struggle, it means effort and always sacrifice".
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1320 days
mlbucey posted 2 years ago.
My speedwork on the treadmill is as follows:
5 minute warm-up (7.2 mph)
7.5 for two minutes
7.7 for two minutes
8.0 for two minutes
1 minute cool down at 7.2
7.7 for two minutes
8.0 for two minutes
8.3 for two minutes
1 minutes cool down at 7.2
8.0 for two minutes
8.5 for two minutes
9.0 for two minutes
5 minutes cool down at 7.2
of course you can decrease or increase your speed based on your training level and even go longer or shorter if you prefer. I've found this is a really good speed workout to do when the weather prevents me from going to the track.
mlbucey
"It's not how much you have left, it's how far you've already gone."
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chavi posted 2 years ago.
mlbucey wrote:
My speedwork on the treadmill is as follows:5 minute warm-up (7.2 mph)
7.5 for two minutes
7.7 for two minutes
8.0 for two minutes1 minute cool down at 7.2
7.7 for two minutes
8.0 for two minutes
8.3 for two minutes1 minutes cool down at 7.2
8.0 for two minutes
8.5 for two minutes
9.0 for two minutes5 minutes cool down at 7.2
of course you can decrease or increase your speed based on your training level and even go longer or shorter if you prefer. I've found this is a really good speed workout to do when the weather prevents me from going to the track.
That sounds really good. Im going to try it for my next session. Thanks for the idea.
chav
"Commitment means struggle, it means effort and always sacrifice".
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1320 days
mlbucey posted 2 years ago.
No problem ...let me know how if works for you
mlbucey
"It's not how much you have left, it's how far you've already gone."
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christri25 posted 2 years ago.
isnt it early in the season for speed work ? :)
Chris
``It's not as if I'm going to sit around and be a fat slob,''
Lance Armstrong 2005
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chavi posted 2 years ago.
christri25 wrote:
isnt it early in the season for speed work ? :)
Well, here is Aus, the season is in full swing and the event Im training for in April is very much a sprint distance race (200m/7km/3km). So, Im focussing on a lot of speed work but also keeping a couple of long distance workouts per week.
chav
"Commitment means struggle, it means effort and always sacrifice".
1339
Member
1345 days
christri25 posted 2 years ago.
chavi wrote:
Well, here is Aus, the season is in full swing and the event Im training for in April is very much a sprint distance race (200m/7km/3km). So, Im focussing on a lot of speed work but also keeping a couple of long distance workouts per week.chav
aghh, My bad ! sorry I didnt not know you were from AUS !
here are 2 of my favorite workouts, 1) I do a run/lift/run ie~ run 2-3 miles then head straight into the gym and do 2 sets of lower body weights to failure. Sqauts, lunges, leg extensions .... Then head back out and negative split the run.
2) intervals i can do anywhere.... i run hard for 3/3/4/4/6 minutes each with 1 min rest in between. dont worry about distance with those.
Chris
``It's not as if I'm going to sit around and be a fat slob,''
Lance Armstrong 2005
67
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chavi posted 2 years ago.
christri25 wrote:
aghh, My bad ! sorry I didnt not know you were from AUS !here are 2 of my favorite workouts, 1) I do a run/lift/run ie~ run 2-3 miles then head straight into the gym and do 2 sets of lower body weights to failure. Sqauts, lunges, leg extensions .... Then head back out and negative split the run.
2) intervals i can do anywhere.... i run hard for 3/3/4/4/6 minutes each with 1 min rest in between. dont worry about distance with those.
That's actually a point I wanted to raise - weights! It kills my legs and I dont recover by the next day so Im tired for my ride/run. Im wondering how essential weights are but Ill ask that in another section of the forum.
Thanks christi.
chav
"Commitment means struggle, it means effort and always sacrifice".
Today I thought Id try something different - I jumped on a treadmill and did speed intervals for my running workout.
Does anyone try this? I do 6 intervals (and I will build up to more) of 2 minutes at 14km/hr (8.6m/hr) and for recovery come down to 8.5km/hr (5.3m/hr) again for 2 minutes.
I plan to work on the speed and recovery phases as well as increasing the intervals. I thought doing this once a week and building up is not only fun but improves your lactic acid threshold. What do the experienced triathletes think??
Oh, next Im going to try hill repeats - I was reading a good article about them.
"Commitment means struggle, it means effort and always sacrifice".