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Don't understand speed work
I know this may sound silly... but I don't really understand speed work. I've always been told, if you want to run faster... run faster. Well, I'm trying and I feel like I've done pretty good so far.
I've been running for a year. I started really slow (14 min/miles) and slowly increased to comfortably running at a 11:30 -12 min/mile pace. When I ran my half marathon, the first 10 miles were between 11:20 and 11:50 min/miles -- the last three I tanked due to injury.
Anyways, I'm slowly building my distance back up but since the heat is going to hit this area soon and we won't see any more distance runs for a while... I would like to work on speed for my 5k races. Over the past two weeks I've been using the "run faster" method for my shorter runs (3-4 miles) and I've been able to average 10:00 to 10:30. My pacing really is all over the place. I don't like to watch the Garmin the entire time so I just run. I would really like to complete a 5k in under 30 minutes but I still have a ways to go.
I've looked at some of the recommended speed work, but I just don't get it. I feel really silly for even posting this but I'm not sure I understand what I'm supposed to do. I don't understand what the numbers mean, I don't understand how I am supposed to time each portion of work out...I'm not exactly sure where I should start.
I'm probably making it out to be a lot harder than it should. Any suggestions or tips (maybe good websites) that will help me figure out the best method/way to do speed training? I really appreciate it.
BFP #3 -mm/c @ 7wks, discovered at 9wks, D&C 9/28
Current Status: TTA
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Re: Don't understand speed work
I might (and probably do) have portions of this wrong, but there are basically two types of speedwork that accomplish two different things.
Intervals are short distances done at a lot faster than your race pace. The longest I've seen an interval workout is for 2 mile repeats. Intervals are followed by recovery periods, usually about half the distance of your interval. Interval workouts teach your body how to run super fast, deal with lactic acid and increase your overall cardiovascular fitness.
Tempo runs are mid distance runs done at race pace or slightly faster. They teach your body to adapt to an increased, sustained intensity just like you'll find on race day. It also improves your aerobic ability and lactate threshold.
Does that help at all?
j+k+m+e | running with needles
Yes, that definitely explains a lot. However, how do I know what pace I should be running, for how long, and at what distance?
BFP #3 -mm/c @ 7wks, discovered at 9wks, D&C 9/28
Current Status: TTA
~~PGAL/PAL Always Welcome!~~
I am only now adding in speed work also. My cousin suggested I use this
http://www.mcmillanrunning.com/index.php/site/calculator
Let me know how your speed work goes and I will share also.
I have another question to add. I only run 3x a week, so do I make one of those a tempo, one an interval, or do I just do one "speed" run a week and switch between tempo and interval?
Yes, the McMillian pace calculator is a great resource to help you figure out your paces for speed work & tempo runs.
I follow the FIRST plan for my training and I do just what you said, one interval workout a week, one tempo run a week and one long run.
And Z, I still am such a newbie to speed work that I don't trust myself to come up with my own plans, which is why I find following a plan that has speedwork already incorporate to be so helpful. Even if you don't have a goal race in mind right now, it might be helpful to just find a plan that looks good to you and start using it.
j+k+m+e | running with needles
forget pace. it does not matter.
you can factor it later on, but for now it is important for you to start recognizing your different levels of effort.
your pace for half a mile will be faster than your pace for a mile. and your pace for a 5K will be faster than your pace for a 10K. but these different levels of effort are learned - and really, your body will let you know what paces you should run.
So a nice beginners speedwork is to start with a stop watch. Warm up and run 2 minutes really fast. Then recover for 2 minutes. Do this as many times as you can.
Next time, try a few 3 minute intervals and a 4 minute interval. you will notice that you cannot run the 3 or 4 minute intervals at the same pace as you ran the 2 minute interval - that is a good lesson.
Once you get a feeling for what these different levels of effort feel like (and it will be hard because you not used to running these paces), you can track your efforts w/ a garmin or on the track. It will probably be really exciting because you will see numbers that you have never seen before!
There comes a point where you can't just run faster for an extended time. If I told you that you had to run the 3-4 miles you are running at an 8:00 pace you might not be able to do it. But if I told you to run that pace for 1 minute you could probably do it.
Hal Higdon has a good definition of the different types of training here:
http://www.halhigdon.com/training/51132/Half-Marathon-Intermediate-Training-Program
Thank you SO much! This is extremely helpful. I think this method would be a great start. I've been trying to focus more on making a certain distance during my "speed training"... and it absolutely makes sense to start with time instead.
I will also look more into the McMillian pace calculator -- that looks like a very helpful tool. I realize there are different levels to each distance. I just wasn't sure how to push myself to a new level. I did the Hal training plan for my first half marathon and liked it so I will look into his other plans. I've heard of the FIRST program but I'm not real familiar with it. Looks like I have some research to do. Thank you all so much!
BFP #3 -mm/c @ 7wks, discovered at 9wks, D&C 9/28
Current Status: TTA
~~PGAL/PAL Always Welcome!~~
I would also like to throw in the RPE scale (Rate of Perceived Exertion).
A one on the scale is easy, you are able to talk, laugh, carry on a conversation without effort.
A two on the scale is like a warm up. You can speak in sentences with a breath in between.
A three on the scale is a harder, you can sustain this effort for a long period of time (think long runs or bikes) you can talk but you may have to breath between words when you speak.
A 4 would be a hard effort, somewhat sustainable, hard to speak, maybe in one or two word phrases.
A 5 is an all out effort, can't sustain for long periods of time. Can't speak at all. This should be where your speed workouts are on the RPE scale.
Going by this I'm definitely not pushing myself as hard as I should be. I don't think I've ever run to the point where it was hard to speak. I know I'm holding myself back and I always set out to make a certain distance. I think if I throw all the distance stuff out the window and focus on time, it will allow me to go faster. Thanks for this chart.... it gives me a better idea of where I should be. I thought about wearing a HRM so I know exactly how hard I should go.
BFP #3 -mm/c @ 7wks, discovered at 9wks, D&C 9/28
Current Status: TTA
~~PGAL/PAL Always Welcome!~~
I find it easier to do speedwork on a track. If you are reading a speedwork plan and it says 4 X 400, that means to do 4 intervals of 400 meters, which is equal to one lap around the track, (or about a quarter mile if I am tracking it on the treadmill). Here is what a 4 x 400 workout might look like on a track:
1 mile warm up ( 4 laps around the track at an easy pace)
400 meter @5K pace (1 lap at a fairly fast pace for you)
400 meter recovery ( 1 lap at a slower pace)
repeat step 2 & 3 for a total of 4 times
1 mile cool down ( 4 laps, easy pace)
If you had a speedwork plan that calls for, say, a 5 X800 that would mean that each interval would be 2 laps around the track, or 800 meters, repeated 5 times. I hope that helps!
That's really, really, really good advice
j+k+m+e | running with needles