Run Forest! Run!

Speed work, intervals, sprints. Whatever your name for them may be we often despise running fast. Perhaps it's because it is hard work. Or we relish the steady monotonous pace of a longer run where we can think. Whatever the reason for hating these sessions there is no doubt that they are effective.

I love speed work. There I've said it. I am a self confessed speed-aholic. I know that's not a proper word, but my research team have been too busy running repeats to look up the scientific term. For me personally speed work is linked to play, it's much like being a child again and running very fast for a short time for no particular reason. Speed work is the adult version of running like a 6 year old. It's organised and has a purpose, but ultimately it still comes down to running your socks off for a short period of time.

So we all have a good idea of why we don't like speed sessions. But do we know what the benefits are of running them? Well here's a short list of what you could be missing out on:

1. Improved endurance
2. Improved efficiency in stride and arm movement
3. Increased tolerance for physical and mental discomfort. 
4. Greater calorie expenditure
5. Looking like you know what you are doing

"Wow!" you think, I would like some of those benefits. Maybe I have been doing these "intervals" all wrong. How should I be doing it?

Well let me guide you with a few simple lessons.

Lesson one

Don't try and kill yourself in the first two intervals/repeats. Speed work is about running quality repetitions of speed, not going as fast as possible for two reps and then failing the other four because you vomit your breakfast everywhere. If that's what you want then go and do some HITT workouts.

Start simple and try this:

Warm up jog: ten minutes of light jogging to the point of a little sweat on the forehead.

Main sessions: 6 x 20 seconds at a pace around a fast run. Not a sprint, but where you can only speak a few words if running with a friend.

Take 60s walk recovery between intervals to get breath back. Jog lightly for last 15 seconds so that you can accelerate from a rolling start into the speed interval.

Cool down: 5 minute jog, then a 5 minute walk. Light easy stretches for all major muscle groups, holding each stretch for 15-20 seconds each.

NOTE: If you have any heart, lung conditions, have had major surgery in the last 5 years of are recovering from injury, please speak with your doctor/specialist/physio before beginning a speed work program.

Speed work need only be run once a week. Any more will affect quality as it is a high intensity activity that places a lot more strain on your body than a regular easy run. I would aim to do between 5 and 10 repetitions, any more than that and you could be compromising quality and risking injury.

If you are more experienced with running then there are a huge number of different sessions you can do. If you listen to the accompanying speed work podcast you can hear one of the FIRST sessions I do from the Firmin University in the states. Just google FIRST program and follow the 2005 Runners World article link to read more. I personally enjoy Fartlek training and Yasso 800s. Google them and read the detail before trying them out. Well worth a go to advance you through any training plateaus.

A great way of keeping quality is to monitor your interval times. Use your first interval as a baseline for the rest. For example you run your first 400m interval in 2:00. Thereafter you should not run slower than 4 seconds on your first time. So if you run your following intervals in 2:02, 2:01, 2:03 and 2:07 you would stop after the 2:07 interval as it is a good indicator that you've reached your max for that session.

Lesson Two

Just once a week.

Whether you are new or have been running for years there is no need to run more than one speed session a week. You want to be fresh and have a great quality speed work session. Overtraining or injury is more likely with too much speed training.

 On speed days I often feel a little lazy because I am only running for 30 or 40 minutes. For some there may be a temptation to run more. In this area more is not better. If you feel like you need to do more on speed work days then combine complimentary activities such as yoga, swimming or an easy cycle. Forget your boxing class, crossfit session or spin classes on speed training days.

Lesson Three

Enjoy running!

Everyone gets a bit serious after they've been running for some time. They soon focus on distance, speed and personal bests, forsaking the fun and enjoyment that running can bring. Speed sessions allow you a shorter session (all be it harder) where you can run like a kid again and have some healthy competition against friends. Pick a park, somewhere in nature and enjoy running like a kid for 30 minutes!

Until next time,

happy training!

Tom