Details of Speed Work Out

Speed Play: I wanted to get a quick email out this morning about speed workouts. There is some information on the blog with a link that shows the training schedule, but I don’t know if everyone has seen that. First of all, speed works outs are designed to push your body harder than we normally do, but for shorter periods of time. We will take rest into between each interval of speed before beginning your next.

For this week the workouts are as follows:

• 1 x 800m
• 1 x 1200m
• 1 x 1600m (Intermediates do 2 x 1600m)

Now your next question might be "how fast do I run?" Don has shared this link with the team. On this site you put in your fastest race time (or goal time), and it will give you guidelines for every race and workout imaginable. It is pretty cool actually.

For example: If you run a 2:15 half marathon, enter in that time, and pick ½ marathon. Once you click submit a big table comes up with target times. Look at the block in middle right called "Speed Workouts". For Long Distance Runners (which we are) it says to run 800m in 4:27 - 4:40. That is your target for when you do you 1 x 800 speed work out.

So taking a 2:15 half marathoner would have the following targets this week:

• Novice . . . . . . . . . .Goal Time:
• 1 x 800m . . . . . . . .4:27-4:40
• 1 x 1200m . . . . . . .6:51-7:12
• 1 x 1600m . . . . . . .9:20-9:40

Don’t get too hung up in the target times. The main thing is to feel like you are pushing it. This site just helps you determine how hard to be going.

Fartlek Workouts: If you can’t find a track or a treadmill, use your target times to do a fartlek workout instead. Using the example above, do a 5-10 minute warmup, and then increase your effort for 4:27. After that slow to a jog (or walk if needed). After your heart rate is back down, and you are ready for your next interval, increase your effort for 6:51, etc.

Words of caution:

• You can still run a marathon without any speed works outs. For those looking to improve their time, speed will help.
• If you are injured, or think you are about to be, don’t risk it with a speed work out.
• If you would rather substitute in hill works outs instead of speed that is fine.
• Listen to your body.