Want to improve your race pace? Let’s talk speed-work.
There are multiple different types of training days you should be incorporating into your workouts when attempting to improve your pace and shave minutes off your race time.
Easy-2 minutes slower than goal race pace, meant to be comfortable, able to hold a conversation. This pace is essential for building endurance and burning fat.
Pace/Tempo- 10 to 20 seconds slower per mile than goal race pace, unable to comfortable hold a conversation, not as strenuous as race pace. This pace is essential for building speed endurance AKA being able to run faster for longer. Frequency: 1-2 times per week, Run duration: 20 to 30 minutes
LSD-LSD stands for long, slow distance. You may be thinking, well how is that different from my easy runs?… The answer is that LSD days are meant to rack up the mileage…hence “long.” These runs are important for building aerobic capacity, strengthening muscles, and training your body to be on your feet for long periods of time. Frequency: 1-2 times per week, Run duration: Race distance or longer ~30-120 minutes
Intervals=The work intervals should be equal to the rest intervals (should be 3-5 minutes each, but can be as quick as 30 seconds). This can be a stressful type of training and should be used sparingly, not consistently, when training for a race. These sessions are beneficial for enhancing anaerobic metabolism, and they allow you to complete an effective workout in a shorter period of time.
High-Intensity Interval Training (HIIT)=This uses repeated high-intensity exercise bouts interspersed with brief recovery periods. If rest periods are too long then the benefits diminish, but if they are too short the athlete may not be able to put forth a quality effort on the following bout of work. This type of training is a great form of cross-training for runners .
Rest- REST DAYS ARE IMPORTANT! Rest days are just as important as your hardest training sessions. These days may include no activity at all, or they can include light/low-impact activity such as yoga, walking, stretching, or swimming. What many people do not realize is that rest is vital for recovery…if you do not let your body recover then you are robbing it of fatigue reduction, strength gains, and injury prevention.
Give these workouts a try!
Striders= Short bursts of speed, precursor to speed-work.
Example: 20 seconds of striders (9-10 RPE), followed by 30-40 second recovery jogging/walking, repeat 4-6 times, cool down with 10-minute easy recovery jog.
400 Repeats= Help to ease runners into intervals, building speed as you become more comfortable.
400 meters at 5k or 10 k pace (7-8 RPE), followed by 2-minute recovery walk, repeat 8 times, cool down with 1-2 miles of jogging.
Tired-Legs= Ending with a faster pace than the rest of the workout, helping your body find that next gear when already fatigued. This workout is tough, even for highly trained runners, take the recovery periods seriously.
600 meters at 5k goal pace (8 RPE), followed by 200 meters recovery jog, repeat 8 times. Then 200 meters at mile pace (9 RPE), followed by 200 meters recovery jog, repeat 4 times. Cool down with 1 mile recovery jog.
Relaxed Speed-work= Try to stay relaxed throughout this workout, try easing into the first 2 intervals to allow your bod to warm-up.
1,000 meters at 5k goal pace (8 RPE), followed by 2:30 recovery walk, repeat 5 times. Cool down with 1 to 2 miles of easy recovery jog.
*Make sure to properly warm up and cool-down after each of these workouts*
Warm-up- Prior to starting any of these workouts, you must properly warm-up to prevent injury. A solid warm-up will include dynamic stretches, not static stretches, to move your legs through their range of motion, loosen the muscles, and lubricate the joints. This warm-up could last from 5-10 minutes.
Rating of Perceived Exertion (RPE) Scale
Are you new to running and want to improve your form and pace? Are you unable to run due to a recent injury? Are you someone who runs frequently and wants to learn how to prevent injury? Schedule an appointment with Plus Forte, we can help with all of that!
References:
Haff, G.G., Triplett N.T. (4th Ed.). (2016). Essentials of Strength Training and Conditioning. Human Kinetics.
Mateo, Ashley. “Speedwork Makes Every Run Faster.” Runner’s World, Vol. 15, No.4, 2020, pp.28-29.
