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HAMNKING's Photo HAMNKING Posts: 1,818
1/19/09 7:47 P

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If you're racing long like that, the lung searing short intervals aren't going to help you much.

Tempo runs are going to help tons. The 20-40 min @ LT is a staple workout that's going to help you out a lot.

If you want to mix in some LT with longer runs, try one or more of the following workouts

10 min warmup
5 x 1 mile @ LT with 1 min easy between intervals
1 hour easy

60-90 min easy
4-6 x 1 mile @ LT with 1 min easy between intervals

Those are pretty tough workouts, so don't take them lightly, but there's not that lung searing heart wrenching pace that comes with the 400s and 800s.

"Maybe Boston someday" has been officially replaced by "Boston fall of 2010."

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RHYNIC's Photo RHYNIC Posts: 19,646
1/19/09 3:26 P

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I once read that the one that you hate doing the most, is most likely the one that will help you the most.

If you are having difficulty (like I have with intervals) and find intervals the most difficult to do, them that could very well mean that this is the aspect of running is what needs the most improvement.

I agree that a well rounded program with intervals, tempo, hill, long slow run is what make a runner run at his/her best.

gail

"Dead Last Finish is greater than Did Not Finish which greatly trumps Did Not Start."

www.youtube.com/watch?v=xMGatR8SNns

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MARKA78's Photo MARKA78 Posts: 608
1/19/09 12:26 P

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I'd say the answer may be some of everything. The more types of running you expose yourself to, the better prepared and more well rounded of a runner you will be. That being said, I think the tempo run is probably a good focus for the distance you are preparing for...perhaps somewhere in the 8-12 mile range. I think those runs, plus getting your endurance up with the long slow runs, will get you the best performance at that distance.

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* 8/17/09 - Governor's Cup 10K (40:13)
*9/19/09 - Race Against Breast Cancer 5K (17:54)
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ZORBS13's Photo ZORBS13 SparkPoints: (105,546)
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1/19/09 11:58 A

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HAMNKING:

I'm training for a 30K at the end of March and full marathon at the end of May.

“Sometimes the moments that challenge us the most, define us.” - Deena Kastor

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HAMNKING's Photo HAMNKING Posts: 1,818
1/19/09 11:54 A

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Where you get your best bang for you buck is going to depend on what distance you're training for.

Five and dimes need some lung searing intervals at 5k pace and probably even some 400s and 800s at mile pace.

10 milers through HM really requires a heavy emphasis on LT training. LT training is quite important for the marathon as well.

However, keep in mind that speedwork without a large enough aerobic base (lots of easy miles) will only take you so far and at some point gets counterproductive.



"Maybe Boston someday" has been officially replaced by "Boston fall of 2010."

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RHYNIC's Photo RHYNIC Posts: 19,646
1/19/09 9:43 A

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I have not done any speed work in a long time. My favorite type of speed work is the tempo run. Intervals I find very tough, but still do them from time to time.

fartleks are a type of intervals so if you prefer then and they are working for you, keep those up.

gail

"Dead Last Finish is greater than Did Not Finish which greatly trumps Did Not Start."

www.youtube.com/watch?v=xMGatR8SNns

http://www.youtube.com/watch?v=8SbXgQq
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1/19/09 8:37 A

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Zorbs,

My running coach has me doing intervals once a week, tempos once every 1-2 weeks, LSDs (Sat or Sun), and hill work (alternates with tempos), although the latter is for strength, hill work does build the hamstrings, especially for women who tend to have stronger quad development, therefore stronger hamstrings allow one to get faster.

We don't do fartleks, per se, however we do pick ups during a general run (which is fartlek-like)...we run at a steady pace and then blow it out for 20-30 seconds recover and repeat.

We also do speed drill 400s, 800s, 1200s, etc only once every 2-3 weeks (I am in base building now so no speed drills). While I despise these, too, they really are a great way of raising one's VO2max in which the other runs don't do, with the exception of maybe the tempo runs.

Of course no matter if you incorporate these in your running schedule, time will also allow you to get faster...the more you run, the faster you become (for most people).

HAPPY SPARK RUNNING!
Nancy

DRAGONFLY1974's Photo DRAGONFLY1974 Posts: 10,583
1/19/09 8:37 A

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I'm curious about this too...as after my 5K this weekend I'm going to be doing tempo runs and intervals to get ready for my 10K.

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4 Miles - 45:00
10K 1:05:44
15K 1:48:42
30K 3:59:34
13.1 2:36:16
26.2 5:43:31 (shattered by 21 minutes!)

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*Make It By Midnight 13.1
*Savannah Rock N Roll 13.1
*Paint the Town 5K
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ZORBS13's Photo ZORBS13 SparkPoints: (105,546)
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1/19/09 8:08 A

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Last summer, while training for my first half, I did 400m intervals at slightly above 5K race pace for speedwork.

Here's the thing, I really don't like that kind of gut busting workout and I haven't done intervals since early December but doing tempo runs and fartlek instead.

My easy run pace has gotten much faster since ditching the intervals.

What works for you to best build speed? Intervals, tempo runs, or fartlek?

“Sometimes the moments that challenge us the most, define us.” - Deena Kastor

Agatsu Kettlebell Instructor
Can-Fit-Pro Personal Trainer Specialist
9x marathon finisher (3:59:26 PR)/19x half marathon finisher (1:51:10 PR)
Mom (b. March 12, 2010)


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