Last Friday I posted a few tidbits on building the aerobic base. I started at that point because that’s where most people accidentally start when they get into running. It doesn’t take much coaching to get up and run around the block. And then next week run two times around the block. But some of us, myself included, have the mental fortitude of a gerbil. Once the running gets beyond 15 minutes, I’m ready to call it quits.
These days I am not as concerned with my distance run times. No longer is a 40 minute 5 mile going to make or break my career dreams. So with distance goals out the window, I have no qualms about running sprints for 15-20 minutes to battle my mental weakness. But even when I did pretend to care about my 5 mile time, interval training was huge in bringing my run times down. Especially as a heavier guy, including speed work was a great way to develop cardiovascular capacity without overloading my body with the stress associated with tons of mileage. I was at a point where I was only doing one long run per week, but still crushing my run times. All thanks to carefully crafted speed work.
Here are some great methods to throw in to your routine.
Increase Speed with Interval Training | Running (from Howcast)
SPEED WORKOUTS FOR A FASTER 5km! | Sage Running Coaching and Advice (from Vo2maxProductions)
Speed Work for Runners with Dave Erickson, Wendy Mader (from Endurance Hour)
Ryan Hall – Training for Speed: Ryan’s Track Workouts (from MTSRyanHall)
HOW TO RUN A FARTLEK WORKOUT! SPEED RUNNING TIPS AND TRAINING TECHNIQUE | SAGE RUNNING (from Vo2maxProductions)