Introduction to Speed Work

After a runner's first few races one usually starts to think about getting a beloved new PR (personal record). But how should you go about getting it? To a certain point just running further and more often in training, regardless of pace, will result in stronger races and faster times. But there comes a point in every amatuer racer's career when just putting in the miles is not the best way to get faster. That's when speedwork can make a huge difference in your running, and it's fun too!

So what exactly defines speedwork? It's generally any workout that has you running faster than your everyday pace. It can range from sprinting at an all out pace or a sustained run that's just a bit out of your comfort zone. Regardless of what types of speedwork you decide to introduce to your training there are a few important points to remember.

(1) To get the most benefit from speedwork you have to run at the proper pace and duration for your current fitness level. There is a point where pushing too hard can actually hurt your training rather than help it.
(2) Add speed work to your training slowly. If you're not familiar with speed work you can't just add a few sessions a week out of nowhere.
(3) Make sure at least 80% of your weekly mileage is "easy". Speedwork can provide a huge benefit to you running but you need the aerobic base mileage to support it or you'll just break yourself down.

So, you're at the point where you think speedwork can help. Where should you start? There are three great workouts that will get you ready to run some more structured and traditional speedwork. The first is what we runners like to call a "fartlek". Fartlek is Swedish for "speed play" and that's just what it is. On a regular run just push the pace randomly when you feel like it. You can say, sprint to the next fire hydrant, pick it up over the next hill, or just push the pace a bit harder than usual for a few minutes. The key is to make it fun and random. When you're tired slow down, and once you're recovered, pick up the pace. A workout like this will get your legs used to running faster and will provide a great training stimulous.

The second basic speed workout goes by many names; pick-ups, striders, accelarations, etc. At the end of an easy run find a flat stretch of road about 80-100m in length, preferrably soft (grass or a track). Over the first 60m pick up the pace until you are at a near all out but not sprinting effort, then hold that over the last 20-40m. Then walk back to where you started for recovery. Start with 4 repeats and then add 1 every week until you can do 8-10 comfortably. The main thing to remember when running pickups is to stay relaxed and focus on a tight running form.

The third great workout to introduce speed into your routine is hill repeats. Find a hill that will take you anywhere from 30seconds to 2minutes to climb. Focus on running at a hard effort level at about your 5k pace. For recovery jog down to the bottom of the hill. You should start with 4 repeats and over time can work up to about 8-10 depending on the length of the hill. Focus on running each repeat at the same pace and effort level. If you are too winded once you are ready to start another hill you probably ran the last one too hard. The key is to complete the workout and eventually you'll become familiar with what pace can get you to the end of the workout.

In future posts I'll write more about the common categories of structured speed work; tempo runs, intervals and reps. For now, add one of the above workouts to your routine once a week and you'll see your race times and training paces start to drop!