.25 x 8 with half lap rest/walking: 5:50, 5:37, 5:43, 5:36, 5:55, 5:39, 5:27, 5:04
1.5 mi CD
I don't know what the hell I'm doing when it comes to speed work. Anyone have suggestions?
Brooks Cascadia 7 (3) Miles: 5.50
Comments
From Jake K on Fri, Nov 16, 2012 at 18:30:13 from 67.177.11.154
You're on the right track... generally aim for 2-3 miles worth of total faster reps, with about 1/2 the distance as recovery.
So sessions like 8-12 x 400m w/ 200m recovery, 4-6 x 800m w/ 400m recovery.
200m fast / 200m jog x 12 is another good one for getting the legs used to running quicker w/out beating them up too much.
From Kendall on Fri, Nov 16, 2012 at 22:01:40 from 208.54.4.212
Jake: Thanks for the direction. Might I ask at what % effort are those 400's/800's. Measured by effort or HR.
From RileyCook on Sat, Nov 17, 2012 at 10:52:27 from 65.130.78.234
Speed can vary alot depending on what your goal is. I will try to alternate workouts with some geared toward 5k, 10k, half, and marathon.
If you're looking to improve your 5k speed, you'll want faster intervals with a bit more rest (probably one to one ratio on time)
If you want to improve your half marathon speed you'll want to run a bit longer intervals with less than one to one rest (or as Jake mentioned with a jogging rest also called a float).
Some of my favorite workouts are 20x400 meters with 1:30 rest for 5k speed.
10x1,000 meters with 1:00 rest for 10k-half speed.
And I like fartlek workouts where I'll do 2-4 miles at a time alternating every quarter mile between 5k pace and marathon pace (or slightly slower than MP). I do about three sets usually.
Hopefully that helps or gives you some ideas. There are so many options available you just got to find what you like.
From Jake K on Sat, Nov 17, 2012 at 18:13:06 from 67.177.11.154
I never really use HR as a guide. Like Riley said, I'll kind of base the workouts on goal race paces. But since you don't really have any recent races under 50 miles, I would just go by perceived effort. Err on the side of starting easier and finish the workouts strong. After you do a couple sessions, you'll start to get an idea of what paces to shoot for.
From Kendall on Sat, Nov 17, 2012 at 18:14:53 from 208.187.252.10
Riley: Thanks for taking the time. One thing that I've already started doing (based on this blog) is making the middle miles count. Typically I run around the same pace from start to finish (on the flats). I'm now warming up, speeding up in the middle and going into a cool down.
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