Having just recently come off of a 1.5 mile PRT run for the Navy, I can vouch both for how important speedwork is for your overall fitness level and running ability, and for how much it sucks. End-of-the-run wheezing was pretty intense, and distance runners know that we don't take to the whole "wheezing" thing too well. Our legs are usually numb and dead by the time our breathing gets prohibitively problematic.
And yet, speedwork is good for us. How can you incorporate speed into your daily routine? The answer is "it depends," but mostly it is "smartly."
I generally recommend two speed routines per week--and they need not decrease your mileage or effort totals for the week, either.
For my marathon and half marathon folks, do "long" and "short" speed days. Your long speed days should include intervals of no less that 600m up to 1200m. Typical "long" speed workouts I'll rotate through: 6x800m, 2x 600-800-1000m, 3x1200m, etc. Do what feels comfortable, and gradually increase your number of repeats. For serious marathon runners, working up to 8x800m should be your goal.
For your "short" speed days, nothing less than 400m and nothing more than 800m. My favorite short speed workout is 400m repeats. Every month, I try to get in at least one round of 10x400m to gauge my fitness. And of course, if you're familiar with the book "Once a Runner," you know how crazy you can get with increasing your intervals--but the hard work you put in now will pay off later, in the form of PRs.
For my folks running events between the mile and the 10,000m, shorter intervals focusing on greater speed are key. Two speedwork days are still recommended, but typical workouts look more like 400m repeats or a "Distance Medley" type workout. For example: 400-800-1200-800-400 (for mile runners). If you're running the 10,000m, I'd recommend the following DNA-esque chain: 400-800-1200-800-1200-400-1200-800-400. This will help teach your legs to keep firing even during the middle of the race when you're tired.
An added bonus from speedwork is that it economizes your running gait. Your body relishes "the path of least resistance." If you are telling it to run faster, it is going to attempt to shed any extraneous form irregularities and perfect the motion of your legs over the ground. Focus on this point, and remember it for your longer runs and races.
YouTube is a great thing--use it before you run. Study the form of running greats like Bekele, Gebreselassie, Hall, Lagat and El Gerrouj. This will get your brain thinking about proper form and give you something to emulate (though remember: your form is your own) during the workout.
You should push yourself, but above all, remember: don't go nuts. Too many people (and I'd be willing to bet the majority of folks) injure themselves while trying to push their envelope of speed. Pace yourself and concentrate on proper running form. It'll hurt, but it'll be worth it.
And yet, speedwork is good for us. How can you incorporate speed into your daily routine? The answer is "it depends," but mostly it is "smartly."
I generally recommend two speed routines per week--and they need not decrease your mileage or effort totals for the week, either.
For my marathon and half marathon folks, do "long" and "short" speed days. Your long speed days should include intervals of no less that 600m up to 1200m. Typical "long" speed workouts I'll rotate through: 6x800m, 2x 600-800-1000m, 3x1200m, etc. Do what feels comfortable, and gradually increase your number of repeats. For serious marathon runners, working up to 8x800m should be your goal.
For your "short" speed days, nothing less than 400m and nothing more than 800m. My favorite short speed workout is 400m repeats. Every month, I try to get in at least one round of 10x400m to gauge my fitness. And of course, if you're familiar with the book "Once a Runner," you know how crazy you can get with increasing your intervals--but the hard work you put in now will pay off later, in the form of PRs.
For my folks running events between the mile and the 10,000m, shorter intervals focusing on greater speed are key. Two speedwork days are still recommended, but typical workouts look more like 400m repeats or a "Distance Medley" type workout. For example: 400-800-1200-800-400 (for mile runners). If you're running the 10,000m, I'd recommend the following DNA-esque chain: 400-800-1200-800-1200-400-1200-800-400. This will help teach your legs to keep firing even during the middle of the race when you're tired.
An added bonus from speedwork is that it economizes your running gait. Your body relishes "the path of least resistance." If you are telling it to run faster, it is going to attempt to shed any extraneous form irregularities and perfect the motion of your legs over the ground. Focus on this point, and remember it for your longer runs and races.
YouTube is a great thing--use it before you run. Study the form of running greats like Bekele, Gebreselassie, Hall, Lagat and El Gerrouj. This will get your brain thinking about proper form and give you something to emulate (though remember: your form is your own) during the workout.
You should push yourself, but above all, remember: don't go nuts. Too many people (and I'd be willing to bet the majority of folks) injure themselves while trying to push their envelope of speed. Pace yourself and concentrate on proper running form. It'll hurt, but it'll be worth it.
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