Four Runs To Improve Speed

/ Uncategorized / By

 

 When I ran before being coached, I ran every run at the same pace (threshold) and close to the same distance. I tended to get injured. What I’ve learned is that 1: Each training run should have a specific intent. 2: If you want to improve speed, training needs to be polarized and 3: You need to do an adequate amount of base work before you can move on to other, more “sexier” types of runs. Here are the three types of runs that should be part of your training if you want to improve speed.

  1. BASE RUN: First type of run is the base run. This is a run that is conversational pace, RPE of 5-6, or. For my athletes, zone 1. This type of run conditions your cardiovascular system to be more efficient at getting oxygen to your muscles and clearing metabolic waste from your system efficiently. It also helps your muscles, tendon, ligaments and bones adapt to the increased load that running puts on your body within a safe adaptation zone. This should be a big portion of your running. If you are a newer runner, this should be most of your running. 
  2. TEMPO/THRESHOLD RUN: The second type of run is tempo or threshold runs. Also in this category are fartleks and hill repeats. This type of run also works on meaning your cardiovascular system stronger and more efficient. It works on strength. These runs should feels a bit uncomfortable. An RPE of 7-8 and/or heart rate zone at the top of Z2. Just below threshold. They willAlso help you prepare for and get accustomed to feeling the discomfort that you’ll feel in a race. 
  3. INTERVALS/TRACK RUN: The third type of run is interval work. This should only be done if you’re trying to increase speed and ONLY if you’ve put in the time doing the first two types of running AND are doing consistent strength work. If not, there’s a high risk on injury and these will do more damage than benefit. These runs improve speed, strength, run form and provide the stimulus to the neuromuscular system to speed up turnover. The length of intervals will be dependent on the distance if the race you’re training for. 
  4. RECOVERY RUN: Like the base run, this is to improve cardiovascular efficiency and prepare our soft tissues to handle the forces running puts on them. This is a very easy run, even easier than the base run. This run is to help you shake out your legs and recover from prior training without further fatigue or risk of injury.

Include these 4 types of runs in your training, be patient and you’ll see improvements!!!