speed work

Quoted message said:

I'm running about 30 - 40 km. per week and would like to start doing some
speed work. What would be the best sort of speed work to begin with and how
often should it be done?

First spend some time studying, and when you learn to run in miles we'll answer
you.

9-11 forget it, it's over. Who cares? Nobody.

Jane said:

I'm running about 30 - 40 km. per week and would like to start doing
some speed work.

If you've been running less than a year, I would suggest building your
mileage first. Simply adding distance to your weekly totals will increase
your speed. Make sure you don't increase it too much. Everything is gradual
so that the body can adapt to the added stress without breaking down.

Quoted message said:

What would be the best sort of speed work to begin
with and how often should it be done?

If you still want to do speedwork, then one workout per week of a fartlek
session should make a good introduction. Do a google search on "fartlek"
for more details.

Phil M.

--
"Learn from the mistakes of others. You can't live long enough to make
them all yourself." ­Martin Vanbee

Jane said:

I'm running about 30 - 40 km.

How long have you been running for ?

Quoted message said:

per week and would like to start doing some speed work.

For what purpose ? Improve your race times ? Or just for enjoyment ?
Other ?

Quoted message said:

What would be the best sort of speed work to begin with and how often
should it be done?

Depends on why you want to do it.

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

Quoted message said:

For what purpose ? Improve your race times ? Or just for enjoyment ?
Other ?

My exact question. If you are doing it just to run faster, there's no reason to
risk injury.

I've been running for a few years with gaps here and there in the training.
I think I have a good enough base to start speed work. My goal is to get
faster.

"Donovan Rebbechi" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Jane said:

I'm running about 30 - 40 km.

How long have you been running for ?

Quoted message said:

per week and would like to start doing some speed work.

For what purpose ? Improve your race times ? Or just for enjoyment ?
Other ?

Quoted message said:

What would be the best sort of speed work to begin with and how often
should it be done?

Depends on why you want to do it.

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

Quoted message said:

My goal is to get
faster.

That's not a reason or goal. [censored]

TheBillRodgerz said:

First spend some time studying, and when you learn to run in miles we'll
answer you.

Why? Because *most* of the world *doesn't* measure distance in miles?

1.6 idiot.

Barf Bag said:

That's not a reason or goal. [censored]

Pick on someone your own size gimp boy.

Ignore Bill.

He's a sick, bitter, twisted degenerate.... and those are his good points!

Quoted message said:

Why? Because *most* of the world *doesn't* measure distance in miles?

Were teaching them the right way.

==================>
00

Jane said:

I've been running for a few years with gaps here and there in the training.
I think I have a good enough base to start speed work. My goal is to get
faster.

Once a week. Fartlek, tempo runs, hill reps, reps on a track, reps where
you measure time but not distance -- lots of possibilities. Variety is good,
don't do exactly the same thing every week -- you want to avoid the trap of
always trying to do your workouts faster than you did last week. If you only
repeat the same workout several weeks later, you're more likely to see
progress. And if you do different workouts, you'll avoid boredom and burnout,
and continue to develop a number of important fitness components.

A general rule about volume: total time for reps should never exceed 20
minutes. Examples: 4x4 minutes, 4-6x800 (whatever the 20 minute rule allows),
6x3 minutes, fartlek that includes about 4 intervals of 30 seconds duration,
4 of about 1 minute, and 4 of about 2 minute, 6-7xhill where each hill rep
takes about 1:30-2 minutes.

HTH,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

Barf Bag said:

Quoted message said:

Why? Because *most* of the world *doesn't* measure distance in miles?

Were teaching them the right way.

Imperialistic running dog!

Quoted message said:

Imperialistic running dog!

Thaty's "dawg" you moron.

-y

"Jane" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

I'm running about 30 - 40 km. per week and would like to start doing some
speed work. What would be the best sort of speed work to begin with and

how

Quoted message said:

often should it be done?

I find some short sprints help me out. If I do not do them, my improvements
come very very slow.

As for the short sprints. Just something like 30 meters acceleration, 30
meters flat out, 8 minutes rest, repeat 5 or 6 times. Once a week.

I read about those on this NG and I am sure I could find the post if you are
interested.

Just tonight, I was running a hard 800 meter and even though I was not dead
at the end, I just didn't have the leg speed to kick. I might have, if I'd
been doing some of the 30 meter flat outs.

-2k-