As if I didn't have enough key workouts...

[Ironboy]

... Speed Development from Running Times Magazine

Interesting. Sounds a lot like Strides or pickups or similar workouts, but not quite.

But get this, before starting this they suggest "Hill Strides" for 3 to six weeks, two to three times a week. But before that you should do the "general strength" routine which an 8 week program.

I mean, really? 3 months to prepare for a set of workouts that I can't guarantee will really help me?

[ultraslacker]

Someone correct me if I'm wrong, but isn't this the same idea as when Michael talks about power/form/efficiency speed workouts? He's explained the benefits of that in other threads.

As for the lengthy lead-up... wouldn't those lead-up workouts themselves have benefit? It's not as though those 3 months would be wasted... I guess it's a more long-term approach than what most of us do, which is throw a few speed workouts into our 12-week marathon/halfM training programs. ;)

[Pat Menzies]

It's just one other interpretation of the same idea. We've already covered the true speed concept many times but the threads always get bogged down with people diverging into short reps with short rests or confusing standard shorter repeat track workouts as true speed work, as the article mentions.
It very difficult, if not impossible to have distance runners get that walking and sprinting can help in any way.

[Jwolf]

It very difficult, if not impossible to have distance runners get that walking and sprinting can help in any way.

What do you mean about "walking"...?

[Pat Menzies]

It very difficult, if not impossible to have distance runners get that walking and sprinting can help in any way.

What do you mean about "walking"...?

The walk recovery between the sprints. If a workout consists of walking and sprinting, people will wonder how there can be any specificity toward paces they hope to run in races or other workouts.
Even if walking is part of other workouts, the rep portion is almost always at a pace that makes sense.
I tend to see a trend towards walking the recovery of reps that would be better off jogged and jogging between reps that would be better with a long walk recovery.

[Jwolf]

I tend to see a trend towards walking the recovery of reps that would be better off jogged and jogging between reps that would be better with a long walk recovery.

And which is which?

[Pat Menzies]

I tend to see a trend towards walking the recovery of reps that would be better off jogged and jogging between reps that would be better with a long walk recovery.

And which is which?

Jogging between longer reps, mainly walking between all out efforts.
Actually standing in place between long reps is what I see more often. I'd rather see shuffling around at least.

[Ironboy]

But is this really the same?

I have no issue walking to recover (I always do during hill repeats), but this guys is talking about long intense warm ups.

It's not done as part of an easy run like strides/accelerations we've talked about in the past.

Here is the accompanying video (http://www.youtube.com/user/RunningTime ... QWDVRbz8b8)

So I guess the question is, are they equivalent? Strides/accelerations during an easy run and this apparently focused track workout?

[Pat Menzies]

But is this really the same?

I have no issue walking to recover (I always do during hill repeats), but this guys is talking about long intense warm ups.

It's not done as part of an easy run like strides/accelerations we've talked about in the past.

Here is the accompanying video (http://www.youtube.com/user/RunningTime ... QWDVRbz8b8)

So I guess the question is, are they equivalent? Strides/accelerations during an easy run and this apparently focused track workout?

It's still the same idea, just taken to another level. The concept of putting strides and accelerations into the middle of a run is a way of sneaking in real speed work when it is unlikely to be done any other way.
If you haven't managed to work in the lower end of this type of workout then it's not very likely you're going to devote a huge amount of time to the extreme end of things.
The long intense warm-up is just the sensible thing to do if you are going to be repetitively working at maximum speed.

[Ironboy]

It's still the same idea, just taken to another level. The concept of putting strides and accelerations into the middle of a run is a way of sneaking in real speed work when it is unlikely to be done any other way.
If you haven't managed to work in the lower end of this type of workout then it's not very likely you're going to devote a huge amount of time to the extreme end of things.
The long intense warm-up is just the sensible thing to do if you are going to be repetitively working at maximum speed.

That's what I was hoping you'd say. Thanks!

[SteveF]

I find the part about muscle co-ordination interesting. I seem to max out sometimes on downhills, when getting below 3:00/km , where I feel like I can go faster but just can't get my feet turning over fast enough without fear of face planting or having my feet slap the ground too much. I wonder if these maximum speed workouts would help with that?

Steve

[Strider]

I find the part about muscle co-ordination interesting. I seem to max out sometimes on downhills, when getting below 3:00/km , where I feel like I can go faster but just can't get my feet turning over fast enough without fear of face planting or having my feet slap the ground too much. I wonder if these maximum speed workouts would help with that?

Steve

YES!!.... I was/am having problems with downhills when nearing the middle/end of a long run. Derrick has me add 5 sets of strides after my tempo runs to get use to the quicker turnover on tired legs. The result I noticed for the first time when we were descending to the visitor centre on Sunday. I thought to myself, think strides for a couple of those last descents and it really helped me fly those hills. Of course I was likely keeping you back on the last one but I felt like I was tearing down the hill.

[SteveF]

Good to know. I'll have to start working some in to my tempos. Thanks

Steve

[QuickChick]

This looks really interesting. I can see why you would want to strengthen up before beginning this- even after 500m repeats last week my back really tightened up. I would like to try some of these workouts as my top speed needs some work for sure! The 150 in and out looks similar to a stride, but much more intense. I don't think it's something you would replicate in a longer run.