I am going to train for a 10k run, and reading tips on how to train and it mentions speedwork.
What is it and how can I do it?
2006-06-19 00:52:03 · 3 answers · asked by hippyJu 4 in Health ➔ Diet & Fitness
Speedwork is a term used to indicate that you are going to be running at a pace that is going to tax your system. There are several types of speedwork.
Intervals / repeats: This is generally a run of 200 meters to one mile (about 1600 meters) that is done at or near race pace. You basically run the specified distance and jog back or rest and repeat. Depending upon your current fitness level, your rest period will vary. Generally, for 10K, you'll want to focus on distances of about 800 meters to one mile. Definitely, though, the 400 meter would be good as it teaches you faster leg turnover.
(Lactate) Threshold Runs: This type of run is generally for 20 - 30 at a pace that is 10 - 15 seconds slower than your 10K race pace. These are very important as they help build endurance.
Hill Training can also be termed speedwork, as it is strengthening your legs and your aerboic system.
I only do intervals once per week and lactate runs once a week as well. Speedwork isn't that much fun but if you are looking to improve your times, it is the way to go. It can also injure you being that it is stressful to your system.
You might want to pick up a copy of The Competitive Runner's Handbook : The Bestselling Guide to Running 5Ks through Marathons (Paperback) by Bob Glover. THis book is indespensible for budding racers.
Also, check out http://www.mcmillanrunning.com and use his Running Calculator to figure out how fast to run your intervals / threshold runs.
Good luck.
2006-06-19 01:21:56 · answer #1 · answered by mchenryeddie 5 · 3⤊ 0⤋
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Regards
Mahfuz
2006-06-19 19:37:10 · answer #2 · answered by tony b 2 · 0⤊ 0⤋
its a quick weight loss workout
2006-06-19 08:00:33 · answer #3 · answered by Anonymous · 0⤊ 0⤋