|
|
|
|
copdotcom1
Member
|
|
|
Joined: 09 Jan 2003
Posts: 782
Location: Arlington, TX
|
| Back to top
|
|
 Posted: 01/23/03 - 15:11 Post subject: Speed Work
What kind of speed work do you do and how effective have you found it to be in lowering your race times?
|
|
|
|
|
robp
Pyromaniac
|
|
|
Joined: 26 Jul 2002
Posts: 16242
Location: Waiting in line at the beer store...
|
| Back to top
|
|
Posted: 01/24/03 - 13:26 Post subject: Re: Speed Work
| copdotcom1 wrote: | | What kind of speed work do you do and how effective have you found it to be in lowering your race times? |
I'm just starting to do speed work again. It's a necessity for me to lower my 5k times. I'll take one day of the week, usually Friday and I've been doing a mixed bag. This past friday I warmed up, ran a 6:02 mile, walked some and then did (4) 1/4 mile sprints with walking/jogging a little over an 1/8 of a mile between them. Hopefully I'll build on that to at least (6) 1/4's and keep slowly knocking the times down.
|
|
|
|
|
shelee
Member
|
|
|
Joined: 23 Oct 2002
Posts: 2409
Location: IN
|
| Back to top
|
|
Posted: 01/24/03 - 14:19 Post subject: Re: Speed Work
| robp wrote: | | copdotcom1 wrote: | | What kind of speed work do you do and how effective have you found it to be in lowering your race times? |
I'm just starting to do speed work again. It's a necessity for me to lower my 5k times. I'll take one day of the week, usually Friday and I've been doing a mixed bag. This past friday I warmed up, ran a 6:02 mile, walked some and then did (4) 1/4 mile sprints with walking/jogging a little over an 1/8 of a mile between them. Hopefully I'll build on that to at least (6) 1/4's and keep slowly knocking the times down. |
Are you following a certain routine outlined in a book, or is this just a routine that works for you? I'm going to have to start speedwork to lower my 5K and even to work on my longer run times. I found one particular plan in Runner's World I think I might try.
|
|
|
|
|
robp
Pyromaniac
|
|
|
Joined: 26 Jul 2002
Posts: 16242
Location: Waiting in line at the beer store...
|
| Back to top
|
|
Posted: 01/24/03 - 15:47 Post subject: Re: Speed Work
| shelee wrote: | | robp wrote: | | copdotcom1 wrote: | | What kind of speed work do you do and how effective have you found it to be in lowering your race times? |
I'm just starting to do speed work again. It's a necessity for me to lower my 5k times. I'll take one day of the week, usually Friday and I've been doing a mixed bag. This past friday I warmed up, ran a 6:02 mile, walked some and then did (4) 1/4 mile sprints with walking/jogging a little over an 1/8 of a mile between them. Hopefully I'll build on that to at least (6) 1/4's and keep slowly knocking the times down. |
Are you following a certain routine outlined in a book, or is this just a routine that works for you? I'm going to have to start speedwork to lower my 5K and even to work on my longer run times. I found one particular plan in Runner's World I think I might try. |
This is just something that seems to work for me, not based on any books or plans.
|
|
|
|
|
copdotcom1
Member
|
|
|
Joined: 09 Jan 2003
Posts: 782
Location: Arlington, TX
|
| Back to top
|
|
Posted: 01/24/03 - 19:52 Post subject: Re: Speed Work
| shelee wrote: | | robp wrote: | | copdotcom1 wrote: | | What kind of speed work do you do and how effective have you found it to be in lowering your race times? |
I'm just starting to do speed work again. It's a necessity for me to lower my 5k times. I'll take one day of the week, usually Friday and I've been doing a mixed bag. This past friday I warmed up, ran a 6:02 mile, walked some and then did (4) 1/4 mile sprints with walking/jogging a little over an 1/8 of a mile between them. Hopefully I'll build on that to at least (6) 1/4's and keep slowly knocking the times down. |
Are you following a certain routine outlined in a book, or is this just a routine that works for you? I'm going to have to start speedwork to lower my 5K and even to work on my longer run times. I found one particular plan in Runner's World I think I might try. |
Well let's hear about it Shelee 
|
|
|
|
|
purple hayes
Frightened Inmate #2
|
|
|
Joined: 14 May 2002
Posts: 14462
Location: ON YOUR LEFT!
|
| Back to top
|
|
Posted: 01/24/03 - 22:23 Post subject:
I don't race often enough to confirm whether my race times are going down, but my avg. pace is getting faster.
During Dec. and Nov. I was doing 1/2 mile repeats and the times were dropping pretty much every week. I'm currently taking a few months off from the pounding of intervals.
My speed work now is usually a tempo run on the treadmill at the Y. I've got better control over the pace that way and I can really crank it up and not have to worry about changing pace when I hit a hill.
That being said, I still do some tempo runs outside on hilly courses to simulate race conditions.
Usually just one speed day a week, but this week I did two in a row. The 2nd day was actually faster than the first.
|
|
|
|
|
flarunner
Member
|
|
|
Joined: 30 May 2002
Posts: 2230
Location: FLA
|
| Back to top
|
|
Posted: 01/26/03 - 02:52 Post subject:
On Tuesdays I alternate a tempo run and 800 repeats.
On Thursdays I do hill repeats. Makes me use my arms.
My average pace has been steadily decreasing over the past year.
|
|
|
|
|
copteacher
Adjunct
|
|
|
Joined: 08 Jun 2002
Posts: 20588
Location: Teaching in the Halls of Justice
|
| Back to top
|
|
Posted: 01/26/03 - 15:07 Post subject:
Twice a week I do intervals on the treadmill. I usually warmup for 1/2 mile and do anywhere from 4-5 miles of 2-3 minute pickups with 30-60 seconds rest. I do my intervals so they gradually build in speed and rest decreases as I move up. Usually 2-3 at a set pace then I bump it up and decrease the rest from 60 to 30 then bump again. It gets real intense by the end. Treadmill is nice because you cannot naturally slow down, the treadmill is unforgiving in its consistency in pace.
|
|
|
|
