Speed Work for the Experienced Runner
Although the base-building guidelines for all runners are the same, the experienced runner may find that she performs best at a level of 40–45 miles per week. Some advanced competitors even log weekly mileage at significantly higher levels. However, lingering leg fatigue and the increased risk of injury can outweigh the gain of running additional mileage run per week. Keep in mind that more is not always better, emphasizing running quality over quantity.
Many experienced runners can handle two advanced training workouts per week. Assuming a long run on Sunday, the advanced runner could do a fartlek workout on either Tuesdays or Wednesdays followed by a hill repeat workout on either Thursdays or Fridays the first four weeks of this phase of training. Listening to your body is the best way to determine which days your legs feel most rested and recovered for these advanced workouts. (Please refer to the guidelines provided earlier in this chapter on fartlek and hill repeats.)
For the first week, the fartlek workout would encompass 6 minutes of cumulative fast-paced efforts, adding 4 minutes per session for each of the next three weeks. Similarly, the hill repeats would begin with 6 charges up a 150–200 meter incline and adding 2 repeats per session for each of the next three weeks.
After completing four weeks of fartlek runs and hill repeats, you can begin more formal speed training (interval sessions) and continue these over the next eight to ten weeks. Again, assuming that your long run is Sunday, interval sessions could be performed either on Tuesdays or Wednesdays depending on what day your legs feel most rested. Your present 5K race pace determines how quickly you run these fast segments.
For the sake of this discussion, let's say that your present race pace is 8:00 per mile. In the first week of interval training, aim to run the 400-meter repeats at 7:40 pace per mile (1:55 per lap) followed by a 200-meter recovery jog. Repeat this sequence three more times, striving to run a consistent pace for each interval. The next week, run 800 meters at 7:50 pace per mile (3:55 for 2 laps) with a 400-meter recovery jog. Repeat this process two more times.
As your speed improves over the course of your race season, target the 400-meter repeat times to be approximately 20–25 seconds faster than your current 5K race pace. You should run the 800-meter repeats about 10–15 seconds faster than your 5K race pace. By the end of this phase of training, top out weekly interval sessions with workouts of 10–12 400-meter repeats and 5–6 800-meter repeats. Remember that with any speed workout or race, it is very important to include at least a 1–1½ mile warm-up and a 1-mile cool-down jog followed by 10–15 minutes of stretching.
The experienced runner can also vary the interval workouts over the course of the next several weeks, beginning with longer repeat intervals during the earlier part of training (1,600 and 1,200 meters) and shortening the fast-paced segments as the target race grows closer. For variety, also include pyramids and ladder sessions among the possibilities in an interval session.
Along with interval sessions, the experienced runner might also want to include tempo workouts during this period of training. Tempo runs provide an opportunity to practice running at a fast pace for longer periods of time. These could be scheduled two to three days following the interval workout session or occasionally nested within a 10–12 mile run. The first week, aim to sustain a swift pace for 6 continuous minutes within the middle part of the workout, adding an additional 4 minutes for each subsequent week. Run the pace of the tempo segment approximately 10–15 seconds per mile slower than present 10K race pace.
Reduce the strain on your knees (thus minimizing your risk of injury) when running on a track by changing your running direction midway through your speed workout. Important: Change directions only if no other runners or walkers are using the track. If you are running the workout with a group, make sure that the other runners also agree to do so.
Every third or fourth week, you can substitute a 5K or 10K practice race for a tempo workout or long run to evaluate training progress.
From these practice events, determine your current race pace (per mile) and adjust the speed of future repeat interval sessions accordingly to allow for continued improvement.
After the completion of the interval phase of training, you are now ready to race at your optimal level. Through the experience gained over the course of months and years of racing, advanced competitors better understand the maximum level they can push and maintain their race pace. Unlike the beginner and novice who often measure improvement in minutes, the experienced runner may only be able to improve by a few seconds from race to race.
