What is Speed Work?
Speed work is best defined as short repetitions of 95% effort which is a bit faster than your all out 5K pace. Each short repetition is followed by an interval of rest. For example: the repetition may be 800 meters or a half mile with an interval of rest the same length of time. Thus, if you did your half mile time in 5:00 min., your interval of rest would be 5:00 min. The shorter the interval of rest, the more aerobically demanding a track session can become. The “interval of rest ”or“ recovery times between repetitions become very important. Without that recovery, speed work will not stress the proper energy systems in your body because you can’t bring yourself to your top speed.
Speed work is best defined as short repetitions of 95% effort which is a bit faster than your all out 5K pace. Each short repetition is followed by an interval of rest. For example: the repetition may be 800 meters or a half mile with an interval of rest the same length of time. Thus, if you did your half mile time in 5:00 min., your interval of rest would be 5:00 min. The shorter the interval of rest, the more aerobically demanding a track session can become. The “interval of rest ”or“ recovery times between repetitions become very important. Without that recovery, speed work will not stress the proper energy systems in your body because you can’t bring yourself to your top speed.
What type of Speed Work will make me faster?
All running which is done beyond your comfort level will make you faster. It depends on the distance goal as to how much and what intensity (effort level) you do speed work.
One example is the 5K goal which necessitates shorter repetitions such as a 200m or 400m
(1/4 mile) done at an anaerobic pace. Anaerobic means you are running at a pace where breathing is just about impossible and all of your anaerobic systems are pushed. This continual anaerobic stress is soon adapted by the body and then energy sources will become anaerobically efficient and your faster pace will be effective in bringing down the 5K overall time. In addition, your body mechanics now have learned to move quicker; your foot strike, your arms, and of course the cardio vascular breathing of inhaling and exhaling becomes more efficient and doable.
A common track workout for a 5K session would be:
100m, 200m, 300, 400, x 3 sets with a walk/jog of equal distance to the distance repeat
The other most common example of using speed work in training are those who want to bring down their long distance time such as in a 10K, half marathon, or marathon. Now we talk more about the aerobic pace- a pace that requires a steady inhalation of oxygen and exhalation of carbon dioxide. Simply put, this type of “threshold” or “tempo” running is equivalent to a 85% effort, just below goal race pace. The breathing rhythm is steady and fairly predictable in terms of amount of breaths per foot strike. One can say a few words but generally concentration on the breathing and foot strike becomes essential. Tempo running develops the energy systems and the body mechanics of running efficiently at a faster pace for a long time (distance).
An example of a workout would be “The Threesome”
1 mile or 8 min. at an 80% effort (a bit faster than your easy pace)
1 mile or 8 min. at an 85% effort ( 10-20 seconds faster than your goal pace)
1 mile or 8 min. at an 80% effort (a bit faster than your easy pace)
How do I know it is time to do speed work?
Speed work is generally done by experienced runners; those who have had a year or more duration training. It is generally reserved for sharpening your pace toward the end of the training program you are one.
A big consideration before participating in a track session is your form; how your legs move, your foot strike, and overall posture. If your form is compromised in any way due to a previous or current injury, your form may be altered largely due to the lack of muscular strength. Such issues stemming from muscular weakness must be considered before moving at a faster speed. Without specific muscle development, those wanting to go fast will most likely get injured prematurely. Further, those who do not have proper flexibility are more apt to get injured when doing more ballistic or faster running. The runners’ body should be balanced and moving forward without a forward bend, without a foot flaring out and with arms pumping forward. Each of these issues may take months to correct.
However, those who are experienced, and are strong plus flexible and have adapted to weekly track and/or tempo generally can maintain a speed work routine throughout their training.
Lastly, all speed work should be preceded with a mile or 10 – 15 min. warm up, major muscle group stretch, and followed with the same preparation after the speed workout.
All running which is done beyond your comfort level will make you faster. It depends on the distance goal as to how much and what intensity (effort level) you do speed work.
One example is the 5K goal which necessitates shorter repetitions such as a 200m or 400m
(1/4 mile) done at an anaerobic pace. Anaerobic means you are running at a pace where breathing is just about impossible and all of your anaerobic systems are pushed. This continual anaerobic stress is soon adapted by the body and then energy sources will become anaerobically efficient and your faster pace will be effective in bringing down the 5K overall time. In addition, your body mechanics now have learned to move quicker; your foot strike, your arms, and of course the cardio vascular breathing of inhaling and exhaling becomes more efficient and doable.
A common track workout for a 5K session would be:
100m, 200m, 300, 400, x 3 sets with a walk/jog of equal distance to the distance repeat
The other most common example of using speed work in training are those who want to bring down their long distance time such as in a 10K, half marathon, or marathon. Now we talk more about the aerobic pace- a pace that requires a steady inhalation of oxygen and exhalation of carbon dioxide. Simply put, this type of “threshold” or “tempo” running is equivalent to a 85% effort, just below goal race pace. The breathing rhythm is steady and fairly predictable in terms of amount of breaths per foot strike. One can say a few words but generally concentration on the breathing and foot strike becomes essential. Tempo running develops the energy systems and the body mechanics of running efficiently at a faster pace for a long time (distance).
An example of a workout would be “The Threesome”
1 mile or 8 min. at an 80% effort (a bit faster than your easy pace)
1 mile or 8 min. at an 85% effort ( 10-20 seconds faster than your goal pace)
1 mile or 8 min. at an 80% effort (a bit faster than your easy pace)
How do I know it is time to do speed work?
Speed work is generally done by experienced runners; those who have had a year or more duration training. It is generally reserved for sharpening your pace toward the end of the training program you are one.
A big consideration before participating in a track session is your form; how your legs move, your foot strike, and overall posture. If your form is compromised in any way due to a previous or current injury, your form may be altered largely due to the lack of muscular strength. Such issues stemming from muscular weakness must be considered before moving at a faster speed. Without specific muscle development, those wanting to go fast will most likely get injured prematurely. Further, those who do not have proper flexibility are more apt to get injured when doing more ballistic or faster running. The runners’ body should be balanced and moving forward without a forward bend, without a foot flaring out and with arms pumping forward. Each of these issues may take months to correct.
However, those who are experienced, and are strong plus flexible and have adapted to weekly track and/or tempo generally can maintain a speed work routine throughout their training.
Lastly, all speed work should be preceded with a mile or 10 – 15 min. warm up, major muscle group stretch, and followed with the same preparation after the speed workout.
