Another Tuesday, another Tuesday on the Run hosted by our favorites:
April from Run the Great Wide Somewhere, Erika from MCM Mama Runs, and Patty from No-Guilt Life.
I am new to speed work. It's not something I have been working on long but the short time I have, it makes a difference!
Most speed work , such as what is featured in Run Less, Run Faster involves a track. Unfortunately there isn't a track close to me that's open for public access. There's 1 at work but it's very crowded as it is opened to the public and it's also where the Band practices so it's a bit crazy.
Since I don't have a track, I've made up my own speed work schedule and I like it so far!
I base it off of :30 sec sprints and :30 or :15 sec rest/recovery. This actually came about from me trying a :30/:30 interval like Jeff Galloway does and it definitely is a workout.
- 5 x Slow :30 sec run followed by :30 sec recovery (5 min)
- 5 x fast :30 sec run followed by :30 sec recovery (5 min)
- 5 x fast :30 sec run followed by :15 sec recovery (under 4 min)
- 2-3 min walk recovery
- 2 x sprinting :30 sec run by :15 sec recovery (2 min)
- :30 sec jog followed by :30 sec recovery until finished (more and longer walk breaks can be inserted here)
I have done this workout twice and it is challenging. My goal is to keep it with the 5 and 5 for now and as my stamina increases, I will increase that number. I also want to make my sprints-really sprints.
The biggest gain I have seen so far is the practice of running on tired legs. It will definitely help me during Dopey and GSC.
Currently I am doing this once every 2 weeks. Why this time frame? Because every other week is my short run (4-6 miles) compared to my long run (7+ miles). This why I won't be tiring out my legs before a long run.
Last week I did this on a Thursday and then did my long run Sunday-ensuring I had enough recovery time.
What Speedwork do you do?