Hey friends! Today, our guest post is from Rachel at Running on Happy! Rachel is a busy running mama to an adorable little boy! Rachel and I are both Ambassadors in a few of the same groups, but I first met Rachel when she contacted me because I won a pair of compression socks through her blog! It was a total shock since I rarely win anything, especially something as awesome as a pair of compression socks (you all know how much I love my compression gear!) Rachel is an awesome lady and I’m excited to introduce you all to her. She is here to talk to us a bit today about different kinds of speed work to improve our running! Enjoy!
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Different types of Speed Work
As runners, we all know how important speed work can be. Sufficient time spent training on speed can mean a new PR, or an age-group win! Speed work is so simple to do – don’t let the daunting task of “speed work” scare you off. Below are a few of my favorites, and simple ways to do them.
Ideally, you will need to find a local track. Most high schools, and even some colleges, leave their tracks unlocked and open for public use. Just be sure to go during an “off season” time so as not to disrupt track or cross country practice. If you can’t find a track, it’s easy to improvise.
4x400s and beyond
This is the easiest of all speed workouts to accomplish. You can do it virtually anywhere with a little bit of planning. Utilizing a local track is your best bet, but anywhere will do. The goal is to work your 5K speed into a longer length workout over time. For example, the first time you do this workout, you will likely start at 4×400. This means you will run one time around the track at your 5K pace. After each 400 meter run, you will lightly jog or quickly walk for 200m – 400 m. You will repeat the 5K pace part of it four (4) times. Do this workout every other week and add 400 meters each time.
Tempo Runs
A tempo run is a little more difficult to gauge. It is very subjective. It varies very much from person to person. But the gist of the tempo run is this: you want to start slow, build up to peak speed for a couple of minutes, and then return to a slower pace.
There is no exact time or distance you should run a tempo. For example, my tempo runs are usually relatively short, about 30-40 minutes. I run a nice, conversational pace for about 10 minutes, and then I start to build in intensity. I hold a fast pace for about 2-3 minutes, and then start slowing down again.
Bleacher Runs
Bleacher runs, while not building speed exactly, are great to build muscle. Muscle means power, and power often translates into speed. Running bleachers is super fun! And it’s so easy. Ready?
Get to the bleachers (normally also found at the track). Start on one end and run up once, run down once. Repeat until you get to the other end of the bleachers. Do this as many times as you’d like, but if you’re new to bleacher runs, you might want to start with just one round (unless they are small bleachers, of course).
Stoplight Fartlek Run
The name of this workout comes from the shift in pace you will do throughout. Red is hard, moderate is yellow, and easy is green. You will repeat the following intervals three times. Run hard (red) for 30 seconds, easy (green) for 90 seconds, moderate (yellow) for 60 seconds, easy (green) for 60 seconds, hard (red) for 90 seconds, and easy (green) for 3 minutes. Total time if you complete three sets will be 25 ½ minutes. To make this a longer workout, add up to 10 minutes of light jogging as a warm-up.
Mailbox Runs
Can’t get to a track? Mailbox runs are simple and fun speed runs you can do in your neighborhood. Run hard between three mailboxes; recover with a slow jog between two mailboxes. Repeat, change it up (run hard for four mailboxes, recover with three), and have fun! You can make this as long or as short as you’d like. And if you don’t have mailboxes in your ‘hood, you can use streetlights or fire hydrants. Bonus: this is a fun workout to do with kids, too.
Rachel
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Question of the day
Do you regularly do any kind of speed work? If so, what is your favorite?
