Runners: What's your speedwork workout?

Question

Just curious.

Answer 1

It depends on the race I am preparing for. If it is a shorter race, like an Olympic tri (has a 10k run in that race), then I do decending 1/2 mile repeats on the track. I warm up 2 miles nice and easy...and then decend 1/2 mile repeats and I start at my 10k pace +30seconds and drop 15 secs each time and I do 6 repeats.

My 10k pace in a tri is around 6.15...so my pace is 6.45/6.30/6.15/6/5.45/5.30. So, for each half, I run 3.22, 3.15, 3.07, 3, 2.53, 2.45. I jog an easy 1/4 between each hard half. Then I do a 1mile or 1 1/2mile cool down.

I also do mile repeats, again decending. For those, I WU 2 miles, then I do 6.15, 6, 5.45. I do an easy quarter between each....then I cool down 1 or 1 1/2 miles.

Someone here does hills. Hills build muscle too...which helps speed....but i don't consider hills to be a substitute for speed...nor vice versa. Hills are great though...really really great.

For a half marathon, mile repeats are probably a really good workout. Also, putting a tempo run in the middle of a longer run is good. If you are going out and running 8 or so miles one day....do 2 or 3 easy/normal....then do 2 or 3 pretty hard....then cool down with 2 or 3. changing up the speed and holding a certain faster pace in the middle of a long run is really good training.

Answer 2

sure. Do enable for some off days to relax. p.c.. an afternoon. per chance Sunday or Saturday, do not run or carry out slightly gentle pass education. that is standard and required in a great number of elements for the XC crew to do 2 a days. i'd propose that you also p.c.. up your mileage. Say your coach has you operating 3 to 4 miles an afternoon. you could genuinely run yet another 3 to 4 miles on a each day foundation on excellent of that yet on the consumer-friendly coach days commence increasing your distance by about 10% each week. once you get to the position you're operating say 6 miles on your own and yet another 3 to 5 with the crew you could tear up a 5k race. purely be careful to take relax days. also stretch and tell your coach in case you run into injuries. i'm a 40 2 3 hundred and sixty 5 days old ex pass usa runner and now I run marathons. I run 5 to 10 miles an afternoon and lengthy runs of 15 to 22 miles each Saturday. If i am going to do it you could. also paintings on % and p.c... keep song of your in preserving with mile p.c.. and examine out to advance it slowly each week.

Answer 3

I do repeats and intervals on Tuesdays. I might do eight 1/4 mile repeats and eight 1/4 mile intervals. I bring my heart rate up to about 180 or 190 and then try to bring it back down to 140. Sometimes I do it by heart rate only and not by distance. Then I totally rest the next day no matter how much I want to run. I'm 41 and can still run 7 minute miles no problem.

Answer 4

there are as far as I know two proven methods for improving your sprint speed, the swiss method and the kenyan method (i think its the kenyan but don't quote me on that)
the swiss method involves setting up six cones in a stratight line with the second cone 5 meters from the first, the third 10 meters from the second, the fourth 15 meters from the third, the fifth 10 meters from the fourth, and the sixth 5 meters from the firfth and then going back and forth down the line walking, jogging, sprinting, then jogging, and walking. Apparently the short bursts in that sequence can improve your sprint by quite a bit.
The kenyan (if thats it) system involves being driven up a hill with a 30 degree slope and running at 80% pace back down the hill. Over time your leg muscles adapt to taking the longer strides and your sprint performance is enhanced.
We used the swiss method for soccer training but we never clocked our time before and after.
For distance training its good to do intervals. I do a ten minute warm up at convesational pace then kick it up for about one and a half minutes to about 90% then slow back down for equal time, I repeat that 5 or six times then cool down for ten minutes. All in all its worked pretty well for me

Answer 5

well when i run track we do different workouts from sprinting 200's under 34 secs, or 500's ...or the harders 300's....
but when i work out on my own i usually run for at least 3 miles around this school. or if i go to the gym i run a mile with the speed of 6 and i bring it up to 7.5.

then i rest and do another one.

Answer 6

I like to do sprints on a quarter mile track, run one lap as hard as you can then run 3 laps at an 8 minute mile pace. repeat for 30-40 minutes
I also like hills, where you run up a hill then jog back down, and repeat for 30-40 minutes.

Answer 7

400 meters on 2 minutes at a track. Meaning run hard the loop and whatever time is left is your rest, go off every 2 minutes.