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KKINNEA's Photo KKINNEA Posts: 2,212
6/30/12 8:56 P

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Woohoo, WonderWoman - you'll be too fast for me at Donna if I don't get in gear!!

You can exceed what you think you can do.
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Runniversary: June 13, 2009
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Half Fanatic #2069
Marathon Maniac #6013
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This one's for you, mOm 1952-2009
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Minnesota, USA - Central Time


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WONDERWOMAN's Photo WONDERWOMAN SparkPoints: (169,610)
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6/30/12 7:47 P

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Great info here. I'm starting speedwork for attempting to break the sub-2 HM in September. Thanks everyone.

~Sue~
~Half Fanatic #1530
"Our greatest glory is not in never falling, but in rising every time we fall."--Confucius



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TYKXBOY's Photo TYKXBOY SparkPoints: (41,964)
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6/29/12 8:23 P

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I like to do tempo runs and also fartleks and intervals based on streetlights. Streetlights are usually 100ft apart, so that makes counting distances pretty easy. Of course, if you don't have streetlights....

You can also do them based on time instead of distance. 1 minute on, 1 minute off, etc.

"One machine can do the work of fifty ordinary men. No machine can do the work of one extraordinary man." ~ Elbert Hubbard (1856 - 1915)


SCHOOLNURSE86's Photo SCHOOLNURSE86 Posts: 870
6/29/12 6:23 P

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I do intervals in pyramids, too. I also have come to really love tempo runs for speed work.

Mary


"I just felt like running." Forrest Gump
KKINNEA's Photo KKINNEA Posts: 2,212
6/29/12 1:38 P

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I like pyramids with "counting steps". You count the number of times your lead foot hits the group and work up by sets of 10, running hard one set and resting one set:

10 fast right foot steps
10 easy right foot steps
20 fast right foot steps
20 easy right foot steps
...continue to 60 counts fast then easy then start backing back down.

I find this easier to remember outside and I don't have to stare at my Garmin nor find a track.

You can exceed what you think you can do.
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Runniversary: June 13, 2009
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Half Fanatic #2069
Marathon Maniac #6013
-----
This one's for you, mOm 1952-2009
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Minnesota, USA - Central Time


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GLADGAD's Photo GLADGAD Posts: 5,617
6/29/12 12:54 P

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That would work, too. I have had training plans that have me doing everything from 400s, 800s and even mile intervals. I have also done them in a pyramid where you start off doing 200 hard, 200 easy (do 3-4 of these), then 400 hard, 400 easy (do 2-3 of these), then 800 hard, 400 easy (do 1-2 of these), 400 hard, 400 easy (2-3), finally back to 200 hard, 200 easy (3-4). The minimum distance for that workout would be just over 5 miles, plus your warm up and cool down, both of which is important when doing speed/intervals.

-Carolyn

"God gave you your body as a gift, so you should take care of it." - My Mom
THECRAZYMANGO's Photo THECRAZYMANGO Posts: 6,480
6/29/12 12:16 P

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I have done farklets before -- love them -- but feel I am ready for something with more structure but challenges me. Also, I would like to be simple -- not to be confused with easy. For next time, I was thinking of doing either doing it in 1/4 mile increments where I run and walk every other 1/4 mile. Maybe eventually run 1/2 mile hard, than 1/4 mile easy.

Edited by: THECRAZYMANGO at: 6/29/2012 (12:17)
-Savannah

Nothing worth having is easy!




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GLADGAD's Photo GLADGAD Posts: 5,617
6/29/12 12:12 P

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That's a good start to doing intervals. You might want to do fartleks - that's where you run hard for a bit then do an easy to moderate jog. That sounds like intervals, and it basically is, but instead of running on a track, you're running pretty much anyplace other than a track.

The nice thing about fartleks is that it's not rigid. You can run on timed intervals, by landmarks, or simply by how you feel. The key, though, is to alternate hard and easy running. You're not only building strength and speed, but you're also learning how to pace yourself by feel. That can be important in a race.

-Carolyn

"God gave you your body as a gift, so you should take care of it." - My Mom
THECRAZYMANGO's Photo THECRAZYMANGO Posts: 6,480
6/29/12 11:56 A

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I am interested in improving my half marathon time. Yesterday I did intervals but now I am wondering if I rested too much. I ran 1/4 mile hard and ran 3/4 mile easy. It was a good way to start...

What intervals do you do? How much rest do you do? I have looked at different articles online but it seems too ridged.

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-Savannah

Nothing worth having is easy!




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