A speed run in training, often referred to as speed work, is a type of running workout involving intervals at a pace near, at, or faster than your VO2max pace. It's a crucial component of a runner's training plan, designed to improve speed and overall running performance. Unlike easy runs focused on endurance, speed work targets specific physiological adaptations that boost speed and efficiency.
Types of Speed Work
Speed work encompasses various training methods, including:
- Interval Training: Running at high intensity for short periods, interspersed with recovery periods. Examples include 400m repeats or 800m repeats with equal or longer rest periods.
- Tempo Runs: Sustained runs at a comfortably hard pace, typically for 20-40 minutes. This improves lactate threshold, the point at which lactic acid builds up faster than the body can clear it.
- Fartleks: Swedish for "speed play," this involves varying your pace throughout a run, incorporating bursts of speed with periods of easier running. It's a flexible and fun way to incorporate speed work into your training.
- Strides: Short bursts of fast running (around 10-20 seconds), often incorporated at the end of a warm-up or as recovery between intervals. These improve running form and leg turnover.
- Track Repeats: Running specific distances (e.g., 400m, 800m) at your goal race pace on a track. This helps to improve pace consistency over specific distances.
Incorporating Speed Runs into Your Training Plan
- Frequency: Speed workouts generally constitute 10-20% of your total training volume, typically one session per week.
- Progression: Start slowly and gradually increase the intensity and duration of your speed work as your fitness improves.
- Warm-up and Cool-down: Always warm up adequately before speed work and cool down afterward to prevent injury. A warm-up of 5-20 minutes and a cool-down of similar duration is recommended. The length will depend on the workout.
- Listen to your body: Rest when needed and don't push yourself too hard, especially when starting.
Example Speed Workouts
- Beginner: Run eight 200m repeats with equal rest periods.
- Intermediate: Complete four 800m repeats with equal rest periods at your 5k race pace minus 10 seconds per mile.
- Advanced: Perform a tempo run of 30 minutes at a comfortably hard pace.
Speed work plays a significant role in enhancing running performance by improving speed, stamina and efficiency. It's crucial to incorporate it properly and progressively to achieve optimal results while minimizing the risk of injury. Remember that proper rest and recovery are essential for adapting to speed training.
