Improve Your Times

You've been running the same times forever and you just don't seem to be improving any. This can get to be a little depressing after awhile, especially if you can't figure out why you're not improving. Well most likely you need some speed training. WAIT!! Don't go yet! Yes, speed training is hard, but we've got the speed workouts that you can integrate into your regular runs. So even if you've sworn never to step on a track, you can still do some speed training. And who knows, you might even enjoy them while improving those times!

[Hints For Speed Training |Intervals |Cruise Intervals |Tempo Runs |Hills |Fartleks |Reps]

Hints:
  1. The point of speed training is not to sprint all out until you collapse due to exhaustion. Speed workouts are used to do just what they say-- improve your speed. These workouts teach you to control your energy so that you can spread it out evenly through a race.
  2. One speed workout is not going to yield a major improvement. To see signs of improvement you have to be consistent. One speed workout a week is usually fine. If you want to do more than that give yourself at least 2 days rest in between workouts and try to resist the temptation to do more than 3 a week! :)
  3. VERY IMPORTANT: Make sure you warm up and cool down. The warmup prepares your body for the strain of the workout ahead. 8-10 minutes of jogging is good. The cooldown eases the body out of the hard work-mode it was in. 5-10 minutes is good for a cooldown. Obviously both the warmup and cooldown help prevent injury. And donít forget to STRETCH!!
  4. When you're tired and you're working hard it's very easy to let your running form slip away. And it's especially noticeable when you're running fast. While you're running concentrate on your form by staying smooth, holding your head steady and upright, swinging arms at side and running with a quick, but relaxed stride.

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    Intervals What they are: Intervals are running hard for a short period of time during a longer run. This helps your body adapt to running at a faster pace very gradually. Why they help: Intervals train your body to run faster and more efficiently. As your times improve so should the pace you run the interval at. An example: During a 3-5 mile run, run 3 minute intervals with 5 minutes recovery. Or if youíre on the track run 8x400m with up to a 3 minute recovery.

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    Cruise Intervals What they are: Cruise intervals are periods of hard running at 15-20 seconds slower than your 10k race pace. You can make the intervals as short as 90 seconds or as long as 10 minutes. However the recovery periods should be shorter than the recovery periods you would do for Intervals because the intensity is less. Why they help: These workouts will raise the point the lactic acid starts to build up in your blood. Lactic acid causes your muscles to tire which causes you to slow down. So by raising the lactic acid build up time, you are able to run faster longer. Unlike intervals and cruise intervals instead of increasing your speed as the workout begins to feel easier, increase the distance. An example: 5-10 minutes hard with 1 minute recovery period. On the track-- 4x 1 mile with 1 minute recovery. OUCH! :)

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    Tempo Runs What they are: A tempo run lasts for 15 to 30 minutes and is like an extended cruise interval. You should run these at about 20 seconds slower than 10k pace. Why they help: These help for the same reason that the cruise intervals help; it increases the lactic acid build up point. An example: 3 miles at tempo pace.

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    Hills What they are: HILLS!!!! Run up a hill for about 20 seconds to 5 minutes. Recovery period is running the downhills. Why they help: Strength!! Running hills will strengthen your muscles and prepare you for cross country races. An example: Run up a hill for about 2-4 minutes 8 times. Recover by running the downhill.

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    Fartlek What they are: Fartlek mix periods of hard running with periods of easy running. There is no set amount of how long you need to run hard, so decide for yourself! Why they help:Fartleks mix up the dull routine of just running. This is a FUN speed workout because you decide on intensity, distance and time. An example: 40 minutes of mixing hard and easy running.

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    Reps What they are: Reps are basically short intervals. These should be run faster than your race pace and recovery should be a complete rest. Why they help: This kind of speed workout obviously improves your speed, but it also works your body harder than it would be working during a race. During these workouts work on form. An example: 12x200m with a 3 minute WALKING recovery. You should get complete rest.

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    So there you have it. Surefire workouts to improve your times. Mix up the workouts during the weeks. This will make them seem less boring because if you do 2 speed workouts a week, you won't do the same one for three weeks. So get started and happy running!! :)


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    Mail to: 3049@thinkquest.org
    Copyright Runner's Oasis, 1996.
    Last updated: 8/15/1996