While many people run long distances to lose weight or otherwise promote health, for others it is a sport. Whether you specialize in the marathon or other distances, you cannot rely solely on easy- to moderate-intensity distance running to get faster; you have to incorporate speed workouts as well. The types of speed workouts you need differ from the all-out sprint sessions of 100 m and 200 m specialists.
Interval Workouts
Interval workouts, also called high-intensity interval training or HIIT, are the bread and butter of a distance runner's speed training. Perform repetitions on a track or flat road between about 200 and 1,200 m long, and rest in between the fast segment for about 1/2 to 3/4 of the time it takes you to run the repetitions. Your pace should be slightly faster than what you can hold for a 5 km race. This kind of broken-up training allows you to get in about three miles' worth of fast running without incurring the fatigue of an actual race.
Tempo Runs
Jack Daniels, Ph.D., popularized the term "tempo run" in the late 1980s. A tempo run is a steady run of about 20 minutes at lactate-threshold pace, which is the pace at which you begin to accumulate lactic acid faster than your body can metabolize it. By running close to your anaerobic threshold without crossing it, you push this threshold back farther and extend the speed at which you can run anaerobically, thereby becoming a speedier and more efficient runner at all distance-race paces.
Hill Running
Hill training, says UK Athletics coach Brian Mackenzie, teaches your calf muscles to contract more quickly and thereby generate work at a higher rate. "Bouncing" up the grade also improves the power of the quadriceps, in the front of your thighs, since they must work to provide greater-than-usual knee lift. For you, the distance running competitor, this can mean a faster all-out running velocity and shorter contact with the ground. Hill repeats improve stride frequency and length and encourage you to make optimal use of arm action.
Strideouts
According to exercise physiologist and two-time U.S. Olympian Pete Pfitzinger, strideouts are quick repetitions about 80 to 120 m long in which you emphasize good running technique. These sessions teach you to eliminate unnecessary movements and to maintain efficient form and control at fast speeds, both of which improve both your coordination and speed. Because strideouts are short and are done with sufficient rest in between, your lactic acid levels remain low to moderate throughout the workout, and you can therefore recover quickly.
Member Comments