What is speed work all about? | www.rgrtraining.com

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What is speed work all about?

Submitted by webmaster on Tue, 02/17/2009 - 23:05

Training

Why?
Speed work not only helps you learn to deal with a higher turnover rate, it also helps clean up your running form. If used correctly, the faster running will make your marathon pace feel completely manageable. Your muscles will thank you by not quitting on you after mile 21.

How?
If you know your 6 minute pace (6mp), go run 200's at that speed. If not, go out and run 200 meters at a pace that's 2 min/mile faster than your marathon goal pace. I know you can run faster than that, but you don't need to. Shoot for volume instead of the 4 min pace you may have done in your younger years. A good start is 1-2 miles of this type of speed work. Use the back 200 meters as a recovery and don't stop running until you're totally finished with the entire workout. Be sure to get in at least 1 mile warm up and 1 mile cool down. Stretch after your cool down and gulp down a recovery drink.

When?
Only do this workout once/week. Any more can possibly leave you tired and falling short on the other important workouts you have scheduled in the week. Turn the 200's into 400's after about 6 weeks. Jump to 800's after another 4-6 weeks, then move to mile repeats about 4 weeks out from your race. It's race week... do you still do your speed work? YES. Just drop the volume to 1-2 miles of actual speed work AND switch back to 200's in an effort to not deplete fuel stores.

Good luck and happy training!
Joe Sulak
PEAK FITNESS

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