Speedwork – Intermediate to Advanced

In women's running, there are essential foundational methods to increasing endurance, building speed, and/or just challenging yourself. One caution to beginning runners, those running under 20 miles per week and/or those who have been running less than one year is to leave speedwork for after said milestones have been reached. The reason being is to avoid injury, as speedwork is a significant strain to muscles and connective tissues, a sufficient mileage foundation should first be laid.

That being said, more familiar runners should not forget the importance of recovery runs post rigorous workouts.

Fartlek

Favorite running term defined is Fartlek, Swedish for speed play, which consists of bursts of speed in the middle of a training run. Keeping the speed pace throughout the burst is ideal, so while they may be randomly started within your run, make sure to pick a landmark in the distance for gauging how far you must hold the pace. Fartlek sessions are best ALWAYS kept under half an hour…so be sure to start with a distance and pace that you are comfortable with and will be able to increase over time. Fartlek bursts enhances your comfort ability with a variety of paces while elevating your pace awareness.

Tempo Runs

Unlike the Fartlek or Interval training techniques utilizing relatively short bursts of high effort, tempo runs draw on a single sustained effort. Popular tempo distances are between 3 and 5 miles running at 80%-85% of your maximum heart rate. After your typical warmup, run at your comfortable training pace for at least ten minutes then pick up the pace. The distance you pick should be challenging, but not impossible to sustain a faster pace. Integrating tempo runs into your training will boost your top speed while your body learns race economy.

Intervals

The most formal of the three workouts, intervals are comprised of predetermined distance and target paces. It goes without saying then that the best place to execute said workout is on the track although it can be done anywhere using permanent landmarks to track consistent distance. The notion is to run relatively short repetitions over distances from 220-yards to one mile with rest periods of slower running in between. Intervals are perfect for developing speed and can be arranged to meet individual runner’s specific goals. For instance, running 220-yards (1/2 lap, or 200 meters) is perfect for gaining speed when working toward short races such as a 5k. Running the 440 (one lap, or 400 meters) improves overall conditioning at slower paces, and at faster paces is good final race preparation. The 880 (two laps, or 800 meters) is useful developing speed for races 10k and under and to condition form and pace when training for longer races. Lastly, the mile (four laps, or 1600 meters) is best when training for longer races helping to improve pace judgement and overall condition.

Interval training adapts your body to higher demands and your leg muscles to faster turnover, over time, becoming more physiologically efficient.

Women runners - don’t forget to have fun pushing the envelope!!
 

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