Post by reginaphalange72 on Aug 24, 2014 23:30:17 GMT -5
Hey fast runners! What are some good workouts I can do over the next couple months? Running pace won't be the focus of my off season, but it would be nice to mix it up and maybe work in some HIIT and tempo runs. I always just run at the same pace and never really work on that.
Start with strides! They are so fun! 15-30 seconds, with a high cadence, 5-8 times at the end of a run. 2-3 minute recovery between (slow jog). I love these. It's an easy way to break up a run that is all at the same pace.
Since you are doing longer races I would do longer speed work. 200's and 400's probably aren't going to help you as much as tempo runs, 1600's, 1200's, or 800's. The first half of the workouts in the Pfitzinger's marathon plan I am using are tempo runs. Start with shorter 3-4 mile tempo runs and work your way up to longer runs at half marathon pace.
I wouldn't call myself fast but I'm certainly faster than I used to be. I started making gains in my pace when I added regular tempo runs and 1600 repeats to my schedule. I still hate them though.
I have gotten a lot faster this summer by doing long intervals like 5x1000's, 3-4x1 mile, or 2x2 mile. I usually warm up for 10-15 minutes, then do the intervals either with a 500m jog or 1:00 complete rest between them. Then 10-15 minutes cool down. I don't know if this is exactly the 'right' way, but I have had a lot of luck with it.
All of these workouts are good suggestions, but I definitely wouldn't say that you wouldn't benefit from strides. Strides are actually a great introduction to speed work, and certainly not only beneficial to short distances. They shouldn't be your only speed work, but when I first started gaining speed, strides were the main reason for it. Strides, 200s, 400s, etc., do great things for your body. They help form, turnover, running economy, etc. There will be plenty of workouts that work your slow twitch muscles, but you need to develop your fast twitch as well. Maybe switch back & forth with longer & shorter workouts.
I'll finally answer now that this thread has popped back up. I think tempo runs have made the biggest difference for me. I think some of it is mental, just getting accustomed to the idea that you are actually capable of running for more extended periods of time at a fast pace. That said, your best bet is probably to incorporate all of the above in some form. When I'm doing speed work (I don't in summer) I rotate through a few different things.
When you guys do temp runs (I've just started doing these), how long are your intervals at a given pace? Let's say you wanted to do a 45 min tempo run, what would that look like for you?
If running pace isn’t your focus, why don’t you try some brisk walking in the early morning. Just about 6 o’clock when the sun is rising is the perfect time to do this. Don’t forget to breathe in some fresh air.
When you guys do temp runs (I've just started doing these), how long are your intervals at a given pace? Let's say you wanted to do a 45 min tempo run, what would that look like for you?
For me, it'd be 5-7 min warmup, 30-35 min at a comfortably hard pace, and 5-7 min cool down.
All of these workouts are good suggestions, but I definitely wouldn't say that you wouldn't benefit from strides. Strides are actually a great introduction to speed work, and certainly not only beneficial to short distances. They shouldn't be your only speed work, but when I first started gaining speed, strides were the main reason for it. Strides, 200s, 400s, etc., do great things for your body. They help form, turnover, running economy, etc. There will be plenty of workouts that work your slow twitch muscles, but you need to develop your fast twitch as well. Maybe switch back & forth with longer & shorter workouts.
Yes, this! I do anywhere from strides to mile repeats. To me, tempo runs are something separate. Mixing it up keeps it fun and I feel like any speed work will make you faster.
Can you guys see sigs? It's spam for a walking program. Totally reasonable, since you aren't concerned about pace based on your title and OP and every suggestion in here. :-?
Can you guys see sigs? It's spam for a walking program. Totally reasonable, since you aren't concerned about pace based on your title and OP and every suggestion in here. :-?
When you guys do temp runs (I've just started doing these), how long are your intervals at a given pace? Let's say you wanted to do a 45 min tempo run, what would that look like for you?
For me, it'd be 5-7 min warmup, 30-35 min at a comfortably hard pace, and 5-7 min cool down.
This is what I'm struggling with. This is my first training cycle where I have a speed goal and I'm having real trouble pacing myself. I am struggling to figure out what 80% effort is for me, and I don't know if I should want to puke after tempo runs or something less intense. I imagine puke stage is too much, but how do I know I'm going hard enough during speed workouts?
For me, it'd be 5-7 min warmup, 30-35 min at a comfortably hard pace, and 5-7 min cool down.
This is what I'm struggling with. This is my first training cycle where I have a speed goal and I'm having real trouble pacing myself. I am struggling to figure out what 80% effort is for me, and I don't know if I should want to puke after tempo runs or something less intense. I imagine puke stage is too much, but how do I know I'm going hard enough during speed workouts?
I hear you. I have a complete sense of what a 1:20 feels like for 100 yards in the pool. I have no idea what a 9:00 minute mile feels like, unless I have my watch with me. And like you, should I puke, should I walk, is it too much? Not enough?
Can you guys see sigs? It's spam for a walking program. Totally reasonable, since you aren't concerned about pace based on your title and OP and every suggestion in here. :-?
No sigs on the app.
Or my phone.
I just figured it was spam, or they were really stupid. Or both.
For me, it'd be 5-7 min warmup, 30-35 min at a comfortably hard pace, and 5-7 min cool down.
This is what I'm struggling with. This is my first training cycle where I have a speed goal and I'm having real trouble pacing myself. I am struggling to figure out what 80% effort is for me, and I don't know if I should want to puke after tempo runs or something less intense. I imagine puke stage is too much, but how do I know I'm going hard enough during speed workouts?
I struggle with pacing on my tempo runs as well, but I have been getting better. I am training for a marathon and aiming for half marathon pace on my tempo runs. It doesn't quite feel like 5k effort, but is significantly harder than half marathon race effort.
Can you guys see sigs? It's spam for a walking program. Totally reasonable, since you aren't concerned about pace based on your title and OP and every suggestion in here. :-?