Once I DOMINATE my half this weekend I plan on working on speed training for my 5K on May 1. I haven’t done much speed training or even understand what a fartlek is (however I do giggle every time I read/say it). I found some of these words of wisdom on speed training from a non tumblr blogger who asked her readers, but I’m open to all input. Speed is NOT my strong suit and I’d love to really shave some major time off my 5K
Speed advice from others:
- Warmup (5-10 minutes) – 2min, 4min, 2 min (repeat) – Cooldown
- The first 2 minutes are at your regular running speed, the next 4 minutes are at a pace you would never consider and you cannot talk, cool down for 2 minutes. Repeat as many times as you want. I added a repeat every week starting with 4 the first week. the most important speed work I do is my tempo runs. I am now a big fan of the “split tempo” because it’s easier to handle mentally. start small and do 1.5 miles @ tempo pace (I use a 5kish pace but really just going FAST) and then a mile easy then another 1.5 mile tempo and keep increasing.
- 2 Min easy, then, 30 seconds ‘Demons are chasing you’ fast. – Repeat 5-10 times.
- I also like doing small bursts of speed when I’m just getting back into speed work- one of my fave early season runs is 1 min fast 1 min easy, 2 min fast 2 min easy, 3 min fast 3 min easy all the way up to 6, 7 8 or so and then back down. Really awesome workout and no pace goal just pushing it!
Speed advice from you…
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