speed methods discussion (split from favourite track workouts)
Posted: Wed Oct 28, 2009 2:50 pm
For those focused on getting the most out of their speedwork, a clear objective is the key. "Get faster" isn't enough, because (for example) MANY marathoners can "get faster" by just starting their marathon at a slower pace, thus fading less at the end yielding a big time improvement. Others might need to start out FASTER... . What you need to decide is what physical factor you are attempting to improve, what type of workout hits it best, and how to test if you're accomplishing anything.
The traditional (Daniels) breakdown is this:
1) For Running form/ Power /co-ordination the best exercise is "repeats". Short (<90 second) efforts, virtually all-out (still hold good form, must be able to complete full set). The breaks between the set are LONG: you should recover FULLY: up to twice as long break as effort (1.5 is normal). You are teaching your body to run FAST.
2) For VO2 max, "Intervals". Traditionally medium length effort (90 seconds - 6 minutes), HIGH effort (HR ~98% of max), medium length recovery (approx same length as effort). Others (eg. Billat) have demonstrated there are other ways to attack VO2 max, using shorter effort and recovery. Same principle applies though. You are teaching your body to MOVE OXYGEN
3) "Lactate threshold": threshold runs (Tempo, cruise intervals). Medium effort level ("comfortably hard"), longer effort time, shorter recovery. Normally 10-40 minute efforts, though some people are stretching and reducing the effort these days. You are teaching your body to HANDLE LACTATE (more or less, big technical argument here). Many variations possible.
4) "Race pace": running at or near goal pace. The idea is to teach your body to run exactly "X" pace efficiently. Speed and duration depends on what race you're training for.
5) "Easy/recovery" pace: a speed designed to allow distance running adaptations while minimizing the physical stress.
There are endless variations, but any workout that is designed to be more than just "fun" needs to be aimed at improving SOMETHING.
The traditional (Daniels) breakdown is this:
1) For Running form/ Power /co-ordination the best exercise is "repeats". Short (<90 second) efforts, virtually all-out (still hold good form, must be able to complete full set). The breaks between the set are LONG: you should recover FULLY: up to twice as long break as effort (1.5 is normal). You are teaching your body to run FAST.
2) For VO2 max, "Intervals". Traditionally medium length effort (90 seconds - 6 minutes), HIGH effort (HR ~98% of max), medium length recovery (approx same length as effort). Others (eg. Billat) have demonstrated there are other ways to attack VO2 max, using shorter effort and recovery. Same principle applies though. You are teaching your body to MOVE OXYGEN
3) "Lactate threshold": threshold runs (Tempo, cruise intervals). Medium effort level ("comfortably hard"), longer effort time, shorter recovery. Normally 10-40 minute efforts, though some people are stretching and reducing the effort these days. You are teaching your body to HANDLE LACTATE (more or less, big technical argument here). Many variations possible.
4) "Race pace": running at or near goal pace. The idea is to teach your body to run exactly "X" pace efficiently. Speed and duration depends on what race you're training for.
5) "Easy/recovery" pace: a speed designed to allow distance running adaptations while minimizing the physical stress.
There are endless variations, but any workout that is designed to be more than just "fun" needs to be aimed at improving SOMETHING.