Speed Intervals
Tempo runs and fartleks are important speed tools because they train your body to run at a faster pace over a longer duration. But in order to really build speed, you'll also need to train your body to use different muscle fibers and energy systems by periodically running very fast.
The body mechanics of sprints and strides are different than for sustained distance running. If you haven't done much very fast running, then you haven't built any of the neural pathways necessary to support those body mechanics. This means that speed intervals will likely feel very awkward and very difficult for you the first few times. For that reason, it's important to follow a few guidelines as you start adding speed intervals to your training program.
First, never run fast without being thoroughly warmed up. Run slow for at least five minutes before gradually increasing the pace up to target speed on the first interval of each speed run.
The second tip is to keep your intervals quite short for the first few weeks. Try striding (running at 3/4 speed or slightly faster) or sprinting (running all-out) for just 10 to 15 seconds, followed by slow recovery bouts of 30 to 60 seconds or more. Use your body's feedback to guide you: you should feel recovered and ready to go hard again at the end of your recovery bout.
Third, limit both the speed and the number of intervals you do in the beginning. Don't sprint right off the bat, and keep your stride intervals at five or fewer for the first couple of weeks. As you make fitness gains and build those neural pathways, you can slightly increase the speed, duration and number of intervals.
Finally, remember that 80 percent of your running miles or minutes should be easy, at a conversational pace. This means you'll probably only do one or two of any of these workouts each week. By staggering tempo, fartlek and interval runs throughout your training program with plenty of easy, long and rest days in between, you'll allow your body to recover from these demanding workouts and make the adaptations necessary to get faster.
Recent Articles:
- Fartleks: A Clever and Fun Way to Do Speedwork
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- The Importance of Building a Running Base
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