Runner's Forum: Speed Work?? Help!

HI Kelly,

 

Speed work is a great way to improve your performance and should be a part of an experienced runners training schedule.  It is also one of the primary causes of fatigue and therefore injury associated with running, adding mileage to quickly is probably the first. 

 

If you feel you have a good running base and can handle the added stress here are my suggestions.

1. Only do speed work one day a week.
2. Try to keep your output below 90%
3. Find a track.  It is probable the best place to start working with speed since your footing will be much surer.
4. If you don’t have a heart rate monitor I would suggest getting one.  If you can’t get one learn to accurately read your pulse.
5. Find a speed workout designed for someone at your training level.  There are many on line at places like runnersworld.com
6. Make sure you stretch well before, during and after your work out, particularly your groin and hamstrings.
7. Make sure to warm up before doing any speed work.
8. Make sure you maintain good running form.
9. Allow adequate rest between high output segments
10. Have fun.

 

 A typical speed work out would be something like this.

 

Warm up stretch, run ¼ mile at 80% output recover for ¼ mile repeat that sequence 4 times jog to cool down, go home happy.

 

Be careful and enjoy.

 

Randy

 

Thanks guys!  I wasn't aware that speed work was for the more experienced runner. I think I will get a few more months or so under my belt before incorporating it.  I will keep both of your suggestions in mind once I try it out though, thanks again!

I have my first half marathon planned for Nov. 1 or Nov. 23 (we'll see if I am ready for Nov. 1!!).  So I will concentrate more on the miles until then, then maybe try some speed work after the race!