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Week 1
Overview
Week 2
Speed Intro
Week 3
Running Log
Week 4
Injuires
Week 5
Heart Rate
Week 6
Tempo Runs
Week 7
Week 8
Week 9
Week 10
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Week 2:Intro To Speed Training
Runners' Handbook Recommended Readings
- Introduction to Speed Training Page 182
- The Stitch: Pages 531-533
- Belly Breathing: Pages 552-553
- Abdominal Exercises: Page 581
Intermediate Curriculum
Textbook
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Speed training is quite simple.
You run fast for segments that are much shorter than your race distance
with recovery breaks to minimize the stress on your body. This is called
interval training. This training gives your body and mind a gradual and
safe transition into faster running. Run one or two speed workouts per week.
Stay under control. Do not thrash yourself into the track or road or hill.
Your best is good enough.
Speed work does requires effort to produce results, but
its fun to run fast. From the time we were children gleefully squealing,
running around the playground to now, running fast is fun. The satisfaction
of a
good speed session will leave you glowing and growing your confidence.
Warm Up and Cool Down
Before and after workouts run at about 10 minutes at conversational
pace.
Pacing & Intervals
Try not to vary more than 5 seconds from interval to interval
for short runs and 10-15 on longer runs.
Good intervals are run at an even pace throughout. Try to pace yourself properly,
this is good practice for races. Do not hold back during the early laps and
then blast through the last 100 yards. Blasting the finish can cause injury.
Recovery
Do not sit down between intervals. Keep moving, walk or
jog.
The day before and after a hard speed workout should be an easy day or a day
off. Reward your body with adequate recovery time. Running early the next
morning after an evening speed workout may find you sore, stiff, tired and
prime for injury. ... not an enjoyable workout
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Eating and Drinking
Eat a small snack about two hours before your workout
and drink up to 16 ounces of water. Drink about four ounces five minutes
before workout.
Illness
Use the Neck Line Rule. If the illness is above
your neck -- a stuffy nose, scratchy throat and such, its probably
okay to work out at a reduced effort. Do not attempt to run hard if
you have a bad cough, fever or systemic infection. Running during
an involved illness can damage health.
Injuries
If you have an injury, adjust or skip the workout.
To avoid further strain, tell the coach if you have an injury BEFORE
you start the workout.
If you feel sharp pain at any time stop and walk. Do not sit down. Keep moving
and notify the coach. Chronic or nagging potential injuries need ice after
a workout. Bring it !!Use a a thermos, disposable gel pack or get ice
at a deli.
When icing, only leave the ice on until the area becomes numb. Then remove
the cold stuff or you risk additional inflammation at the area, including
frostbite.
Racing
Generally, for each mile of a race take one day off
from hard running. However, please do run easy and moderate workouts.
Do not do a hard speed work any closer than three days before a major
race. See the accompanying charts.
A Little More
Running
Coach Shelly Glover has a master's degree in exercise
physiology from Columbia University. She co-authored The
Runner's Handbook and The Competitive Runner’s
Handbook, is a veteran road runner and marathoner. She also
coaches The Greater New York Racing Team is available for private
coaching. Coaching Services
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