speed work - Triathlon Week

amandaaa. · 04-02-2006, 08:53 PM

HI! im new here
and well ill give you a little back ground..
im 16 yrs old and i have been runing almost a year and i have yet to complet my 1 st half marathon (2 weeekkss :) )
i have mostly ran 5 km and 10 km and now i want to work on my speed..
i ran my 10 km PR at 45 mins...how can i improve are there some good intravles? or treadmill or outdoor workouts i could do?

Thank youu :)

amanda

sfricks · 04-03-2006, 03:43 PM

Hi Amanda, Good 10k pace! Keep up the good work. I think it's great that you WANT to do speed work. One way I force myself is to pick a hilly course and run it. Oh... this was about you... Sorry...
Try this...
1 mile easy warm up
100 meters all out
100 meters recovery
200 meters all out
200meters recovery
400 meters all out
400 meters recovery
800 meters all out
800 meters recovery
400 meters all out
400 meters recovery
200 meters all out
100 meters recovery
100 meters all out
100 meters recovery
This type of speed work is called a ladder and can be modified to suite your abilities. The keys are:
- Run as fast as you can maintain over the whole distance (no pace variations)
- Recover fully - HR below 80% before begining the next set - even if it means walking the recoveries
- The next day you should/will be sore. DO NOT TAKE THE DAY OFF. Do a relaxed pace recovery run. You can add some tempo towards the end.
- Eat a healthy protien rich meal as early as possible after running

Hope this helps Amanda. Good luck in your Half!

Hernan96 · 04-03-2006, 04:17 PM

Amanda,

Another alternative to track workouts is doing hill repeats. A hill repeat workout is speed disguised. You can kill to birds with one stone with these. Pick a long hill you love to run and do the workout. Start at the base, run past the crest of the hill and than jog back down. Start easy maybe 6-8 repeats depending on length of the hill and build up. It helps break up the monotony of running around a track. Try to incorporate a warm up run to the hill and cool down after. Get some mileage out of it also.

Chris

amandaaa. · 04-03-2006, 07:29 PM

hey thanks guys these look awesome i will definatly trry them toomrow!!
and i didnt know that hills hlpsed with speed..but now that i think about it i guess that they do ha
:)

have a good week guys!
xo amandaaa.