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speedwork for running

Is Speedwork vital in your training or a gamble?

Speedwork for Running


There are different types of speed workouts to implement in your training. There is not a universal speedwork to fit for all. Rather, it is individually designed to meet every runner’s present ability level, needs, and goals. It is essential to take extra care when employing a speedwork program into your training to avoid injury. Now we would like address the pros and cons of adding faster paced runs to your running training.


The Pros of Speedwork

By adding appropriate speed workouts into your training, your arm drive, speed, stride, and stamina will improve. Besides, these would help you to run faster with less effort at the time of your daily training runs. Furthermore, your acquired experience from these fast-paced training sessions would help you to plan and implement a race day strategy by running the proper pace for your present ability level. You’ll also find out how to tolerate both the physical and mental distresses while racing. In a word, the advantages you reap from speedwork should turn into better race performances over time. The size of your improvement will depend on several factors, some of which include – your age, genetics, years of running experience, physical ability to remain injury-free, together with your choice of the particular types of speed workouts you add into your training.


The Cons of Speedwork

Despite the benefits of speed workouts, it is essential to note that faster paced training runs may increase your risk of injury. If you are willing to apply it for several weeks or a month then it is really important for you to think about the injury, because it may prevent you from completing those very important long runs. Suffering injury for several weeks during the big event also puts your chances of participating in danger.


Some Guidelines for Speed Workouts

Speedwork is designed for the experienced runners, not for the beginner. It is an advanced training technique for highly experienced runners. Therefore, you need to become an experienced runner to apply speedwork to your routine. For this end in view, you should always run at least 20-25 miles per week over the course of the last year.


It is most important when including speed workouts into your training to keep the entire injury prevention tips outlined here.

Be determined to follow the hard-easy theory of training if you are willing to add fast-paced training into your exercise. For instance, don’t plan a speedwork session in the same day after a long run or in a day following a road race. Most of the experienced runners plan their speed workout training during the middle days of the week or on the days following an easy run or rest day (Tuesday or Wednesday is the best).
If you are willing to join with a speedwork group, then ensure to run at a pace that is suitable with your physical ability. Attempting a workout intended for someone else always leads to serious injury.
Perfect warm-up and cool-down are very important components of speed workouts and races. These comprise moderate jogging and stretching both before and after the speedwork. If you want to learn more about stretching, then click here.
Approximately 15-20 percent of your total weekly mileage is considered as a fast-paced running. This percentage directs to both the speedwork and races.
The distance of your fast-paced running should not be extended more than 800 meters per week. You must measure the distance and intensity of your speedwork and weekly mileage every fourth week as a revival measure.
During the months of the summer, you should plan your speedwork for the early morning or evening to keep away from the extreme heat of the day. Trying to complete a speed workout in these conditions increases the possibility of heat illnesses.
Concentrate on what you eat and how soon you take your meal before fast-paced running. Testing with a variety of foods and drinks is one of the best ways to identify what your body can tolerate easily. Don’t take a big lunch if you are willing to do a fast run later in the afternoon. Instead, small snacks throughout the day would bring good results.


Different Types of Speedwork


Pacing Runs

The duration of pacing runs is not fixed; instead, it can vary from six minutes to an hour of fast-paced running. This is not an extreme effort. Rather, the fast section of these should be run at your preferred pace for the marathon. Pacing workouts can be planned to incorporate more than one fast section. For instance, you can run at your preferred pace for 12 minutes in which six minutes is by light jogging and then you may pick up the pace for an extra 12 minutes. Always try to warm your body by running 10 or more minutes at light pace for cruising into your fast-paced section.

Mile Repeats

Mile Repeats are run of 10-15 seconds faster than your sensible marathon pace. Usually, the revival distance between repeats is about 800 meters.

Repeat Intervals

Repeat Intervals are the most common to marathon training and these are 800 and 1200-meter repeats. The revival distance for the 800-repeats is usually 400 meters, but the revival distance for 1200 repeats is generally 600 meters. The fast section should be run about 10-15 seconds faster than your current 10K race pace per mile.