Speed work is one of the most avoided workouts on a runner's schedule - right up there with strength training. Of all the BRC group runs (long distance, short distance, hills), this is the least attended. We'll get 20+ people out for our regular long & short distance runs, but Tuesday's speed sessions rarely have more than 8-10.
Speed work HURTS - there's no two ways about it. Your legs feel like Jell-O before you finish your last sprint and even the most experienced runners question whether or not they can push through to complete the workout. But for anyone that wants to get faster, reach that new goal, get that new PR, it is a necessary evil.
Speed work trains those fast twitch muscles that allow you to push yourself to that next level during a race. It teaches your body what it feels like to run at that faster pace. It also lends to a faster finishing kick for when you are trying to out-sprint that guy or girl just ahead of you into the finish line. You can't get faster by just going out for those daily/every other day runs around the neighborhood or the park. The body MUST be pushed outside of its comfort zone and taught how to function there.
Speed work really does generate results when done regularly and to your full potential. Since start speed sessions in March, I have managed new PRs in each distance I've raced - 5k (22:57), 5 mile
(38:37), 10k (47:53) and half marathon (1:44:53). I'm hoping to turn this into a sub-4 marathon this fall.
A new workout (Killer Dillers):
Last night, my husband introduced me to another of his speed drills from college. We started with a 1.5 mile warm up, which was followed by three 1000m sprints with 400m recovery. All in all, this portion wasn't too bad. The nice thing about the longer distance sprints is that you aren't running "all out" relatively speaking. You are still moving faster than you ever would in any race, but it is definitely not an "I'm going to keel over and die any second" pace.
After we completed the distance sprints, hubby took several of us through what his college coach called "Killer Dillers." These are 100m sprints meant to be tacked on to the end of a regular speed session. The tough part is that you do them every 60 seconds. The "clock" is started when you start the first sprint. Once you finish, you recover and watch for the top of the minute. At that 60-second mark, you sprint another 100m. At the next 60-second mark, you go again. This continues every 60 seconds until you complete your set number of sprints. Last night, we did 8. By the end, my chest was on FIRE!! But, OH, it HURT SO GOOD!! This morning, I'm heading out for a 3 mile recovery run to help loosen the legs up from this.
Bottom line - if you want to get faster, you MUST TRAIN YOUR MUSCLES TO BE FASTER!!
Get out there on the track and show 'em how it's done!
For those unfamiliar with speed work, below you will find some tips and example workouts.
Is all speed work created equal?
Nope! While all speed workouts are beneficial, and if you aren't training for anything in particular, you can mix it up regularly, there are different ways to prepare for different distance races. You can't prep for 5k speed in the same way you would prep for a marathon. Additionally, those new to speed work shouldn't be trying to complete the same workouts as those that have been running longer.
Speed work basics:
Each lap around a standard outdoor track is 400m (~1/4 mile). (Most indoor tracks are 200m.)
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| Image from Athletics Australia |
The above image from Athletics Australia shows the standard track markings, which I use in descriptions below.
Notes:
- Always, always, ALWAYS have water with you!! The recovery portion is a great time to grab a quick swig. Make sure you don't stop for more than a few seconds though!
- Your pace should always be the max you can maintain for the entire distance. Your 100m pace will be considerably faster than an 800m pace, which is faster than a 1200m pace, etc.
- Always do a warm-up and cool-down when doing speed sessions! Failure to do so can result in torn muscles!
Starting speedwork:
When first introducing yourself to speed work, start with sprinting the straight-aways and using the curves for recovery. This is the only workout that starts on a straight-away. (All other workouts start at the curves.) These sprints are just under 100m in distance and utilize the straight lines where the curve of the track meets the straight portion as the start/stop points. The sprints should be done at max exertion level. The recovery should be an extremely slow jog or walk (roughly double your sprint speed) to allow you to catch your breath. (If you sprint at a 6 minute/mile pace, your recovery jog should be around a 12 minute/mile pace. If your sprint is a 9 minute pace, then recovery should be closer to an 18 minute pace.) Start with 4 sprints the first week, and increase the number in the following weeks by a full lap (2 sprints)... 6 sprints your second week, 8 the third, etc.
For short-distance training:
200m sprints with 200m recovery
These start at the straight line (labeled '200m start' above) where the straight-away meets the curve of the track. If not using lane 1, use the staggered start lines as noted by the label '200m start' in the image. The finish line is where the straight-away meets the curve on the other side - this is always a straight line. These are done at max speed like the 100m sprints.
400m sprints with 400m recovery
These, like the 200m sprints, start where the straight-away meets the curve of the track. Lane 1 starts at the 'Finish Line' label in the image - all other lanes utilize the markings as indicated by the '400m start.' All lanes finish at the 'Finish Line.' These are done at a slightly slower pace than the 100m and 200m sprints, but you want to make sure you are pushing yourself the entire time and out of breath, almost questioning your ability to do the last 50-100m.
600m sprints with 200m recovery
These start at the 200m start line and are a lap and a half, before finishing. This is a hard workout with considerably less recovery. They don't need to be done often, but really test the body and are a great way to mix it up.
800m sprints with 400m recovery
Two laps of sprints with one lap of recovery.
For mid- to long-distance training:
1000m sprints with 400m recovery
Two and a half laps of sprinting with one lap of recovery. Because this is an odd distance on the track, your start and finish positions will change with each repeat.
1200m sprints with 400m recovery
Three laps at sprint pace with one lap recovery.
Mile repeats (1600m sprints) with 400m recovery
Four laps of the track at sprint pace with one lap recovery
Ladders
Start at short distances and 'climb' to longer distances before going back down. The goal is to go out for the early sprints at a pace that you can match when climbing back down the ladder. (IE. Both 400m sprints should be at the same pace.)
For example (each done with 400m recovery):
- 400m, 800m, 1200m, 1200m, 800m, 400m
- 400m, 800m, 1200m, 1600m, 1600m, 1200m, 800m, 400m
Start with the longer distance, go down the ladder to shorter, then 'climb' back to the longer
For example (each done with 400m recovery):
- 1600m, 1200m, 800m, 400m, 400m, 800m, 1200m, 1600m
Other insane workouts my husband remembers from his college track days:
- 9x1000m with 3 minutes rest
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2x (300m utilizes the 100m start on the straight-away and the normal finish line)300m, 45 seconds rest, 400m, 1 min rest
300m, 45 seconds rest, 400m, 4 min rest300m, 45 seconds rest, 400m, 1 min rest300m, 45 seconds rest, 400m
- 2x800m (400m recovery)
4x400m (400m recovery)
3x200m (200m recovery)12x100m (100m recovery) - 2x400m (400m recovery)
2x600m (200m recovery)
2x800m (400m recovery)2x1200m (400m recovery)1x1600m (400m recovery)
2x800m (400m recovery)2x400m (400m recovery)
4x200m (200m recovery) - 3x400m (200m recovery)
2x800m (400m recovery)
1x1200m (400m recovery)2x800m (400m recovery)3x400m (200m recovery) - 1x1600m (400m recovery)
2x800m (400m recovery)3x400m (400m recovery)4x200m (200m recovery)
- 2x400m (200m recovery)
1x800m (400m recovery)
1x1200m (400m recovery)1x800m (400m recovery)2x400m (200m recovery) - 2x400m (200m recovery)
2x1200m OR 2x1600m (400m recovery)2x400m (200m recovery)
- Scheduled distance speed
- 300m run, 100m rest for a total of 3-5 miles
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