re: Official Running Log/Marathon Training Thread

quote:

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Can you guys give a sample of one of these speed workouts? And how often should I incorporate these?

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Preface:There are better runners than I on here.

I don’t go out with a specific, “todays speed work will be this, and I do it every Tuesday.”

It’s more of a supplement.

That being said I do it a few different ways. Some days I do a progression run where I try to make each mile faster.

Last one went like

8:00
7:45
7:15
6:55

You’ll find it’s easier to speed up after your heart is already going.

Some days I take off on a 4 mile run and I do 1 minute decent pace (8-8:30) then do 30 second sprint (7:30 or under)

At the track behind my house I’ll do fartleks of hard pace on straightaways easy on curves.

Then some days I just decide we’re going to try and break a 5k or 10k PR.

I might suggest strava as well. People have segments and you can run against others best times to try and get top spot. That’s honestly where I do most of my speed work. I just find an area where there’s a lot of segments and I sprint the segments and take it easy till I get to the next one.