Whether you are competing against others or trying to beat your own best time, speed training is one way to challenge yourself while running. Before starting a speed-training regimen, it is important to build up a base of long slow distance running, or LSD. LSD involves running at a comfortable pace that allows your body to get enough oxygen. It builds endurance and is a crucial foundation for other types of training, such as hill and speed work.
Avoiding Injury
As with all exercise programs, running carries a risk of injury. The risk is even greater with speed running, which puts additional stress on your body. Establishing a LSD running base before beginning speed training minimizes the risk of injury, helping to ensure that your muscles, joints and bones are in optimum training condition. Strength training to build up the thigh and hip muscles can help prevent runner's knee. Running shoes are an important tool in preventing injury. Consider consulting a professional who can evaluate your needs and recommend the best type of shoe. Replace your shoes about every 500 miles.
Hill Training
Uphill and downhill running strengthens a wider variety of leg muscles than level running does, resulting in greater power and speed. The high knee lift involves increased power in the quads, leading to shorter foot strike time. To help distance runners improve sprinting speed, the Brian MAC Sports Coach organization recommends 30 repetitions of about 15-second durations on a 5- to 15-degree grade. It is important to work up to this training level gradually, as hill running can cause Achilles tendonitis, iliotibial band syndrome and shin splints.
Drills
Running drills emphasize different parts of the stride, helping to improve running technique and form. According to renowned marathoner and exercise physiologist Pete Pfitzinger, drills increase stride rate and length as well as improve basic speed. There are dozens of variations on running drill programs. Pfitzinger recommends starting with a high knee lift with hip and toe extension, a marching-style run that focuses on technique. He also recommends striders, smooth bursts of speed for 40 to 60 meters, with about eight to 12 repetitions per workout.
Fartlek
Fartlek, derived from the Swedish for "speed play," is an organic training method similar to interval training. However, while interval training usually involves predetermined distances on a track, fartlek can be performed on any running surface, and distances are determined by what the runner feels like doing. For example, a runner may increase his pace on a road run from a moderate jog to a fast run until he passes the next telephone pole, then slow to a recovery jog. Fartlek raises the anaerobic threshold and helps the runner become more conscious of pace.
Varied Surfaces
Because most marathons take place on asphalt, many distance runners train primarily on asphalt surfaces. However, various types of running surfaces can be beneficial in speed training. Grass fields add resistance with less impact than hard surfaces. Dirt trails are the preferred choice of ultra-marathoners for their gentle surface and variety in inclines. Treadmills offer a bad-weather option that allows you to customize speed and incline. Using a variety of surfaces can also prevent boredom with your routine.
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