Saturday, January 11, 2014

An Introduction to Speedwork

This form of speedwork is typically incorporated into 20-40 minute training runs.  Very short bursts of swift running for 10-30 seconds.  Incorporate 6-10 strides during a 20-40 minute run.  After each stride, do NOT stop running.  Instead, continue your run at your conversation pace.  Most often done at the end of a workout.  Run to a landmark, mailbox, street sign, etc.  Promotes efficient running form.  Easier recovery than other forms of speedwork.

Done at a swift, continuous pace, generally for 20-30 mins.  Tempo runs are completed just below your maximum pace (between your 5K-10K pace).  Promotes efficient running form.  Teaches speed and patience during discomfort.

This “speed play” includes fast bouts of running, followed by a bout of “rest” at conversation pace.  Not specific amounts of time or specific speed.  Can mix up and change speed with each workout.  Works great with ladder system – alternating one min/two min/three min/four min/three min/two min/one min, etc.  Promotes efficient running form.  Teaches patience during discomfort.  Increases strength, less chance of injury.

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