Speedwork 101: running fast is for everyone – Canadian Running Magazine

Speedwork is one of those words that runners throw around while meaning different things. It encompasses a variety of workouts and has a range of physiological and mental benefits, and there is an entry point for every runner. This is what you need to know over speed workand why it should be a regular part of your running repertoire.

Whether you’re training for a 5K or a marathon (or even an ultra), speed work should be a component of your weekly mileage. The benefits of speed work are well researched and multifaceted.

What is speed work?

Speed ​​training (when done in interval sessions) involves running multiple sets of certain distances at high intensities with recovery in between. Intervals (or repetitions) can range from 15 seconds to 20 minutes (or even longer), depending on the distance you’re training for. tempo racing, fartlek workouts and accelerations can serve as different forms of speed work.

While most of your career it should be easy at least one workout a week should include something more challenging. Legendary Trainer and Author jack daniels write on Daniels Race Formula that it is always important to know the purpose or intent of each workout. Regardless of what it’s called, if the purpose is to improve speed, you’re doing speed work.

The overload principle

The overload principle is the idea that regular exposure to a specific exercise will improve certain physiological functions and, in doing so, elicit a training response: improve your physical condition. If you run faster, even for very short periods, your body will learn and adapt, and you will become stronger and faster. This is the foundation of speed work or any training effect you might be working on while running.

What Happens During Speed ​​Work

During speed sessions, our body is forced to recruit more muscle fibers to provide aerobic energy. The result: Running economy, or how efficiently your body can use oxygen at a given rate, improves.

Your body will also increase myoglobin production during fast workouts. Myoglobin helps carry oxygen to the muscles and then to the mitochondria. With the increase in myoglobin, the increased demand for oxygen is met. Speed ​​training can also improve your anaerobic threshold: the highest intensity of exercise that you can sustain for a prolonged period without lactate building up substantially in your blood.

During speed sessions, glycogen it is providing more than 90 percent of its power. When you start doing speed work, you’ll burn that glycogen quickly, but over time your muscles will adapt and store more glycogen for future workouts.

Mentally, speed work teaches your brain to handle more pressure (easy runs should be low pressure days) and harder work. As you challenge yourself in practice, you’ll be better prepared to handle the effort on race day.

start today

If you are thinking of adding something faster to run towards your program and you’re not sure where to start, just pick one day a week and do four to eight short 15 to 20 second reps, either on a flat road or a moderate hill. Better yet, alternate between hills and flat terrain each week to give your body an extra challenge. Allow 40-45 seconds of recovery between harder recovery efforts and enjoy the feeling of pushing your body a little harder.