Why Should All Runners Do Speed Work? (in two minutes) #running #run #runner

running-advice-bug Why should you run speed work? Today I tell you runners the importance of speed workouts in just two quick minutes. Watch to find out why speed workouts are so important to your development as a runner.

This week on RUN Time from Running-Advice.com.

Run Time is the talk show for runners, featuring interviews, discussions, quick tips and more. Run Time is hosted by Coach Joe English. You can follow Joe on Twitter as @coachjoeenglish

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Workouts: 30/30 and 50/50

Coach Joe English

Coach Joe English

This is week seven in our continuing series of favorite speed workouts. If you’re looking for the earlier posts, they are all filed in the category called “workouts”.

Workout: The 30/30 and 50/50

Workout Summary: Today we’re looking at two related workouts that offer very different experiences. Although they look similar in name, there is a fine distinction between the two that makes one pretty painful and the other a lot more fun. These two workouts — the 30/30 and 50/50 — both work on raw speed, because the intervals are short. And they will tax you, because they are continuous efforts. This makes them great workouts to add in the mid-season to work on speed while keeping the workout going for a good period of time.

The first of the two workouts is the 50/50. In this workout we’re talking about 50 meters hard followed by 50 meters easy. 50 meters is half the length of the straight part of the track or half way around one of the corners. That means that in each of the four sections of the track (two straights and two corners) you’ll run one hard effort and one easy effort.

The second of the two workouts is the 30/30. In this workout — very different from the last — we’re talking about 30 seconds hard and 30 seconds easy. Not seeing the difference yet? Read on to find out what makes this workout so much harder than the first.
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Workouts: 1,200M Intervals @ 10K Pace

Coach Joe English

Coach Joe English

This is week six in our continuing series of favorite speed workouts. If you’re looking for the earlier posts, they are all filed in the category called “workouts”.

Workout: 1,200M Intervals at 10K Pace

Workout Summary: The 1,200M interval is a longer interval than most runners may gravitate too when heading for the track. Three times as a long as a 400M interval, the 1,200M forces the runner to work on pacing more than shorter intervals. Heading out too fast in these intervals will result in a melt-down at best and that’s why they are so great.

In this workout, you’ll do less intervals — on the order of three to six of them — because of the longer distance. The pace of these will be approximately your 10K pace (about 4-6 seconds per 400M lap slower than your 5K pace). The rest interval will be in the range of 45 seconds to two minutes depending on your level of fitness.
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Workouts: Interval Pyramids

Coach Joe English

Coach Joe English

This is week five in our continuing series of favorite speed workouts. If you’re looking for the earlier posts, they are all filed in the category called “workouts”.

Workout: Interval Pyramids or Pyramid Workdouts

Workout Summary: The pyramid is really a whole class of workouts in which you will run progressively longer intervals followed by progressively shorter ones. If you were to chart out the distances of the intervals, they look like a pyramid with the distances getting longer on one side (200M, 400M, 800M, 1,200M) and then getting shorter on the other (1,200M, 800M, 400M, 200M). What’s nice about this type of workout is that the progressively longer nature of the up side of the pyramid means will mean that each interval generates more running while fatigued (a good thing) and the down side allows you to mentally get relief as the intervals get shorter.

Pyramids are also nice, because they can be configured in many different ways to keep them fresh and fun. For example, on days when you are looking to extenuate distance, you might start the intervals longer (1,200, 1,600, 2,000) and on days when looking for more speed start them shorter (50M, 100M, 200M, 400M). They aren’t as boring a running countless reps of the same interval over and over again either.
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Workouts: 16x200M at 5K Pace

Coach Joe English

Coach Joe English

This is week four in our new series of favorite speed workouts. If you’re looking for the earlier posts, they are all filed in the category called “workouts”.

Workout: 16x200M @ 5K Pace

Workout Summary: One of the tricky things about speed workouts is balancing the need to a marathon runner running faster without having them sprint at top speed. The 200M interval is actually a great distance for a lot of reasons — for one thing everyone from beginners to the most advanced runners can get and keep their speed up for 200 meters. In addition, the distance is short enough that 200s are a nice mental break on days when runners are recovering or just mentally tired — they just “feel” short.

The main reason to use a 200 meter interval is to work on your quicker running speed. But keep in mind that since most of us are training for longer distances, such as the marathon or half-marathon, we don’t want to sprint these 200s. Instead, you’ll run more of them and run them at your 5K pace, which should be hard, but sustainable over three miles under race conditions.
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Workouts: 10x800M at Marathon Hour/Minute Pace (AKA Yasso 800s)

Coach Joe English

Coach Joe English

This is week three in our new series of favorite speed workouts. This week I’ll take you through a workout that is famed for its simplicity, but has some underlying math (yes, I said math) that makes it magically more complex than it appears.

Workout: 10x800M at Marathon Hour/Minute Pace (AKA Yasso 800s)

Workout Summary: When I first heard about the Yasso 800 a long time ago and I remember my first thought: “geez, that’s really easy to remember!” and so it is. Bart Yasso of Runner’s World, in a 2001 article authored by colleague Amby Burfoot, set out a simple workout that goes like this: run 800 meters (two laps on your track) in the time of your marathon goal in hours and minutes (e.g. 3:00:00 = 3:00) — if you could work up to about 10 of these, then you’re ready to handle that pace for the marathon.

So what this meant was that if you were trying to run a marathon in 4 hours and 15 minutes, then you would run your 800 meter intervals (about 1/2 mile) in 4 minutes and 15 seconds each. If you could sustain that for five miles (10 x 800M) then you probably had the speed base to handle that pace in the marathon. Of course, you still need to do the long training to build your overall endurance, but this would be a predictor to see that you had the cardio-vascular efficiency to support that marathon pace. It sounds so simple, but there’s more here than meets the eye. Read on to understand how this workout really works.
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Workouts: 3x300M with 15 seconds rest x 3

Coach Joe English

Coach Joe English

This is week two in our new series of favorite speed workouts. Last week I considered a workout that most people wouldn’t really think of as a speed workout at all (the 5,000M). This week I’ll take you through a very fast workout that you can do on either the road or track.

Credit goes to my friend Coach Dean Hebert who loves this workout as much as I do.

Workout: 3x300M with 15 seconds rest x 3 slightly faster than 5KM pace

Workout Summary: Here’s a workout that’s going to really get you running fast and you’ll blow through this workout quickly as well. As a runner, I like workouts that feature very short rest intervals, because once the workout starts you get it over with quickly. In this workout, you’ll do 3 x 300M with very short rest (10-15 seconds). You’ll then take a full recovery (3:00-5:00 minutes) and repeat the set two to three times. You’ll do these slightly faster than 5KM pace. This means that you’ll be doing 900M in each set with two very short recovery breaks and then getting a full recovery before jumping into the next set.
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Workouts: 1 x 5,000M (3 miles) @ 5KM pace

Coach Joe English

Coach Joe English

This week I’m kicking off a new series on Running Advice and News. We talk a lot in our video series about different kinds of speed workouts and the variety of workouts that are out there. But it seems to me that most people could use a little help in figuring what kinds of things to do rather than always running 400M repeats over and over again.

Every week, I’ll pick out one of my favorite workouts that you may not have thought about and tell you how to do it, where and why. I hope you enjoy the variety. I’m starting with one that you might not think of as a speed workout at all, but it should be one that you add to your stable of workouts soon.

Workout: 1 x 5,000M (or 3 miles) @ 5KM pace

Workout Summary: you may not even think of this as a speed workout, but for most people an effort of 3 miles (or 5,000M) is a great way to get in a hard effort and to get your workout over quickly. This workout can be done just about anywhere — road, track, park, etc. But the key to doing this workout effectively is that you must keep the tempo fast enough to make it worthwhile. If you run this 3 miles slowly, you’ve missed the point. Obviously, you need to have enough training under your belt to be able to push yourself 3 miles, but as an alternative, you can start with 2 miles (or even 1 mile) and all of the information below will still hold true.
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Videos — Speed workouts, speed play and alternative forms of speed work for runners

It’s time for Episode 10 of our weekly series of marathon coaching advice discussions. This week we join Coaches Joe and Dean on Runner’s Rock where they continue their discussion of speed work.

This week we answer the age old questions: why do I hate speed work and what can I do about it?

We look at:
— What makes speed workouts so uncomfortable?
— Why is it so important to do speed work?
— What alternative workouts can you do to get your dose of speed?
— Fartlek workouts, speed play, hills and treadmill workouts

This video is part of our Desert Series, in which Coaches Joe English and Dean Hebert get their lips smackin’ about all things marathon running. There are over 30 episodes in the series and they come out every week on www.running-advice.com.

To watch the video, just click the play button in the video window below.

There’s much more coming. We’ve filmed over 30 episodes in this series and we’ll be rolling them out each week. To visit our video page with links to all of the episodes in the series, click here.

Running Advice and News
www.running-advice.com

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Video — Optimal paces for speed workouts

It’s time for Episode 9 in our continuing series of discussions about all things marathon running. We pick up the conversation back on Runner’s Rock in the Arizona desert with a gripping discussion about the different paces that are used in speed workouts.

In this episode Coaches Dean and Joe discuss:
— 5K and 10K paced workouts
— Optimal paces for speed work
— Why you might need to run your speed workout slower than you might like to.
— How much of your weekly running work should be at these elevated paces.

This video is part of our Desert Series, in which Coaches Joe English and Dean Hebert get their lips smackin’ about all things marathon running. There are over 30 episodes in the series and they come out every week on www.running-advice.com.

To watch the video, just click the play button in the video window below.

There’s much more coming. We’ve filmed over 30 episodes in this series and we’ll be rolling them out each week. To visit our video page with links to all of the episodes in the series, click here.

Running Advice and News
www.running-advice.com

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