When I train up for something specific, I have used Runkeeper training plans and then last year a coach. Both offer really great speed work workouts every week. The only difference is, runkeeper is a free ap with free training plans, the coach, not so much. Honestly, I got better results from the runkeeper plan than I did the coaches. PS Your blog is adorable!
ooh..I use Runkeeper for my runs but I've never looked at their plans. I'll have to check them out. Thanks!
I only do speed work when a dog is chasing me. So I'm not much help...Momshomerun
Good for you! SW is essential to upping your running game. Resources like Hal Higdon, Runner's World and Active have SW plans for all levels of experience. I'd recommend starting with 200 or 400m with an equal rest period (I.e. 200m run followed by a 200m light jog, & repeat). Don't them no more than once a week and not the day before/after your scheduled long run. Also, make sure to stretch and put in a 1 mile light jog to warm up. Let me know if you have any other questions. Good luck!!
ok..maybe silly question. I don't really have a long stretch here without hitting a stoplight. But I do think I have 400 m stretch. Would it work to start at the beginning of the stretch, run the 400 m, recovery jog back to the start and do that one stretch over and over?
I have done it two different ways. One is to start running 6:00 at half marathon pace followed by 3:00 recovery (for me, a fast walk), then 5:00 faster with a 2:30 recovery, 4:00 faster with 2:00, all the way down to 1:00 all out followed by laying on the ground :) The second way is a half mile jog with 6 400m repeats (with 400m recovery in between) and a cool down. You don't go all out, but you focus on getting faster with each one. Good luck!
The first way sounds good but I honestly don't have a half marathon pace. I just kinda go! I think I'm gonna try the second one. Thanks!
Never underestimate the power of mixing up your game! Sign up for a local indoor rec soccer team! Shaved 2 minutes off my time playing soccer once a week and weight training (especially squats!) in the mean time.
That's 2 minutes+ off my 5k time. ;)
I play on a softball team once a week. (well, I do when I'm not injure...didnt' get to play this season..boo!)
I saw this article and thought you might be interested in it: http://runnow.eu/2014/04/news/basic-speed-workouts-for-all-runners_3403Good luck!
Thank you! These ideas are definitely going to help!