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Discussion Starter · #1 ·
I need some new ones....<br><br>
Here is my favorite:<br><br>
I warm up like ten minutes (I run to a nearby neighborhood that is exactly one mile loop).<br>
I take the loop at a brisk pace and time myself. PRE around 7<br>
Rest 3-5 minutes to recover<br>
Lap #2: I have to beat the first time for the mile. PRE around 8-9<br>
Rest 3-5 minutes<br>
Lap #3: Have to beat lap #2 time. PRE around 9-10
 

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I'll mention three. They are a little odd because (1) the shortest race I run is a marathon, (2) a non-fixable bad knee puts limits on speedwork.<br><br>
1) If I think I'll be running marathons faster in a month or two, go out on one of the trails with 1/4 mile markings and dial in my future race pace. Get so I can hit the pace exactly and then work on relaxing at pace so that my gait is super-efficient.<br><br>
2) Any hill with over 1000 ft of elevation gain. Run the whole thing at the edge of oxygen debt. Or use a TM set at 10%.<br><br>
3) Run a 12-15 mile (sometimes longer) run and push the last 3-4.<br><br>
Sorry, I'm a bad person for speedwork. My idea of "finishing sprint" is 8:30 miles starting at mile 40. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 

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Usually I do mile repeats or tempo/Lactate pace stuff on the treadmill since there is no public track where I live. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"><br><br>
One that is more fun is when my coach gives me fartlek runs with 5K pace intervals, usually 5-7 X 2:00-3:00 minutes each. I do this run on a paved trail with mile markers every .25 miles and the time flies.<br><br>
Next week I am going to start driving to Va. for her Monday night track workouts so I think I'll be getting some more fun ideas!
 

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If you run to Va for those workouts you'll get in shape faster.<br><br>
Plus, you'll get to beat out Meri in the fuel economy thing. Maybe she'll have to give you her trophy. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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Discussion Starter · #5 ·
i like that first one Hippo..... I am training for the Marine Corp and I think I can BQ. So, I want to be super efficient and relaxed. I think I will do that one next week.<br><br>
Today at lunch:<br>
I did mile repeats with a .25 mile slow jog in between (+a warm up of course)<br><br>
1/2 mile warm up: 10:00 pace<br>
1st mile: 8:00<br>
2nd mile: 7:45<br>
3rd mile: 7:30<br><br>
I will have to run about 8:30's to qualify and i just started playing with heartrate and zones and all that. My mind is spinning from it.
 

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My favorite speed workouts are the ones when I'm training for 5k's to 5 milers.<br><br>
1/2 mi warm-up<br>
2x800 m with 400 m recoveries<br>
8 to 12x400 m with 200m recoveries<br>
1/2 mi cooldown
 

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If I run to Va. for those workouts I will be one heck of an ultrarunner! ~40 miles each way.
 

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I almost didn't get the question. I'm thinking of my favorite speed workout and drawing a blank. Speedwork hurts.<br><br>
I'm drawing a distinction between fun versus effective. I've been training so long towards a marathon or ultramarathon performance that the most effective workouts, for me, have been the long lactate threshold paced runs.<br><br>
So to answer the question, I'm still not sure. I think fast intervals are more fun than long tempos. I like any combination of 400, 800, or 1200 @ 5k or faster pace.
 

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I have a couple that I do when I'm not following a formal training plan.<br><br>
I warm-up for 1/4 mile (just 1 lap on the track). Then, it's one of the following options:<br><br>
a.) 6x1-mile targeting sub-6:30 pace for each mile. Take a 3 minute walking/light jogging recovery between each mile.<br>
b.) 5x2-miles targeting 7:00/mile. Take a 5 minute walking/light jogging recovery between each.
 

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6x5 minutes at percieved I - Pace (2 mile race pace)<br><br>
I'll just thow it in the 2nd half of a 16-18 miler on the road. Run 5 minutes hard - jog 4-6 minutes easy - Basically until you get to the next long interupted section of trail or road. You do not have to get hung up on if your 1200 meter split was 4:03 or 4:09 - you just go by effort and time.<br><br>
If you feel like you want to die on #5 and #6 and it takes a heoric effort on # 6 to get to 5:00 minutes - You know you done OK. If you can not do all 6 - You have run too fast. If #6 is easy - Your a slacker <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 
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