May 19, 2007 Doug Kurtis Column: Speed Workouts By Doug Kurtis :: Views- 207
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There are many methods that can be used to prepare runners to race. Speed work can help even the slowest runners race better. Setting aside particular days to focus on a quality workout might be a better approach than just picking up your pace.

I talked to several runners over the past few weeks who are intimidated by going to the track. I told them that you don’t need to be a svelte stellar athlete to do speed workouts. Using a track can improve race times that have reached a plateau, especially when speed work has come mostly from races.

I’ve received numerous emails regarding speed work days listed on my in-training programs within the Free Press Marathon website (www.detroitmarathon.com/training) and will help make things a bit clearer.

My first preference for doing speed work is on the track. It allows you to be very specific about the distance and times you want to achieve. By developing standard workouts you can determine where you are at the beginning of season and it will help compare yourself from week to week (and year to year).

Use your local high school or college sports web site to check schedules and determine if the track is available. Start by running through the school’s local neighborhood for a couple of miles and add a few 100 meter wind sprints to get used to breathing hard.

My schedules list several track workout options to choose from. One of the best options to prepare for a marathon is the 6 x 800 meters. A 200 meter jog in between each 800 is best. If necessary throw in a 400 meter rest in the middle. This workout will improve your stride when you run other workouts too.

It will take a few speed workouts to determine what pace to run for each interval. Try to run each 800 meter at the same pace or start easy and run each one a few seconds faster, so that your last one is the quickest. Remember to warm down at least a mile after completing the speed session and include this in your total mileage for the workout.

To break up the routine try the ladder option: 400, 800, 1200, 800, 400 or 12x400 once in awhile. Find a partner to share the work and you’ll find it isn’t quite a painful. Yes, you are going to breathe hard and your body will acknowledge the stress test. After the workout is done you should have a sense of accomplishment. Bring a bottle of water with you and a dry shirt to improve recovery.

Fartleck speed training was developed in the 1930’s by Swedish coach Gosta Holmer. This incorporates speed into your regular distance workout. After a good warm up, use your watch to decide on an interval of time to push yourself. It can range from a minute to four minutes and vary throughout the workout. Elite runners use it to simulate race strategies such as moving past a runner or a long surge to break the competition.

Hill training is another way to force the legs and lungs to work hard and conditions you for challenging courses.

Adding more mileage and consistency to your weekly schedule is the long slow way to improving your speed too, especially for endurance races like the marathon.

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Doug Kurtis can be reached by clicking here!

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