13 As A Lucky Number
“We know not whom we trust
Nor whitherward we fare,
But we run because we must
Though the great wide air.”
When you introduce faster running (speed) to your training program, it is fun to see how quickly your running improves. For the next thirteen weeks you will have a plan for improving your running with speed work, with the goal of running a 5k or 10K race on the 4th of July.
The program is effort or heart rate based, meaning you will run by time and not distance. Speed as “play “ if you will. The first 4 weeks are framed to help you become familiar with the pace you can sustain for a set amount of time. You can use it supplement another hard workout in your schedule or it can be the only pace work in your training. The second month will build in volume and intensity and the final month will involve sharpening your race goals and making them a reality. If you have any questions, please feel free to e-mail me at email@example.com. Good Luck!
When: One workout per week, generally on a Tuesday, Wednesday or Thursday…but where you can, avoiding two hard runs on back to back days. All long runs are hard runs!
Workout: 2 minutes hard running and 2 minutes easy recovery.
Effort: 80-85% of your maximum effort (ME) or maximum heart rate (MHR).
How Many: Beginners, 6 repetitions, Experienced runners 8-10 repetitions.
The Details: Warm up slowly…slowly…slowly for ten minutes. Start at a brisk pace and build your effort evenly. Within 50 yards you should be at the pace you can sustain for the next 2 minutes. On the first effort you often begin too hard. Just adjust and hang on until the 2 minutes have chimed off your watch.
Concentrate on good form. Head up, eyes forward. Arms at 45 degree angle and swinging from the shoulders, with your hands cupped easily, thumbs on top. Work on a quick leg turnover, 160-180 strides per minute and run over your center of mass, taking care not to lean too far forward.
On your recovery, walk for the first 30 seconds. This trains the heart rate to drop more quickly and ensures you recover completely. Slow jog the remaining 90 seconds. Repeat your running interval. By the second or third effort you will be more comfortable about the correct pace to start and hold for the 2 minutes. After the final effort you should feel tired but that, if pressed, you could run another effort.
Congratulations, you’re on the road to being a faster runner!