Speed Improvement workouts for Long Distance Runners
Once you have completed your first race, one pledges not to run again ever :) or immediately sets a target for his / her next race. In both the cases the experience of your current race matters...
If you haven't trained enough and you have showed up for a race you have won half battle, but training for a marathon or half marathon is very important to get a positive experience out of the race. Actually magic lies in the training itself whether its weight loss, building self confidence, building muscle mass and bone strength and most importantly connecting with your own body.
Today we are talking about second counterparts who want to increase their race day performance and build up speed to hit their personal best in upcoming race. It’s really important to listen to your body while doing any kind of workout and respect the fatigue level which is an indication to stop or reduce the workout intensity or just take more rest.
What you should do??
1. Intervals or Fartlek training: Generally the focus is always on mileage for long distance runners which enhances the cardio respiratory performance / stamina to run longer but comes at a cost of speed. In order to run at a faster pace incorporate interval training once / twice a week starting with (1min fast run: 1min easy jog) x 6-8reps. Playing with time you can slowly reach up to (4min fast: 1min easy) x 6-8 repeats within 4-6 weeks. Idea here is to run faster. If you are unable to keep up the pace reduce the speed interval time / increase the rest interval or reduce number of reps but stick to your speed. This training will slowly push the anaerobic threshold and you will be running comfortably at a better pace. During speed intervals you can attempt to spell out your full name you should be able to call out 6-8 alphabets without chopping your breath that’s the intensity check; anything more than that you are running too easy...
2. Tempo Runs: Between Intervals and longer runs I suggest at least one day of tempo run per week. As the name suggests you work on a running tempo (steps per minute) and slightly harder than your race pace (if your HM race pace is 6min/km in your last race within an year your starting tempo runs should be @ 5:30-5:45min / km). Ideally one should aim for 180-200 steps per minute during tempo runs. If you are not using a gadget to count your cadence Just count the number your right foot strikes the ground in a minute and multiply it by 2 that’s your tempo. You can definitely take short walking breaks initially after a kilometer or two say for 30-45sec but idea is to do tempo runs up to 10-14km for Half Marathons and 25-30km for full marathon preparation. Gradually increase the mileage for tempo runs as it drains you faster than your slow long runs.
3. Hill Repeats and Sprints: Sprinters should not train for longer distances but distance runners should include sprints and hill repeats to maintain muscle mass, strength and power which are very much required to get a strong finish to every race. You can incorporate Hills or Sprints once a week in your training regime it can be clubbed with strength training days. Sample Hill Training (50meters uphill run: 50 meters downhill jog) x 4-6 repeats. Sample Sprint Training (200mt Sprint: 60 sec rest/walk) x 4-6 repeats. You can start with these distances then gradually increase the reps / distance (Max 200mt for hills and 800mt for sprints workout) anything more than that will change the energy demands and may not deliver desired outcome.
"Garbage Reps" - If you are unable to keep up with the intensity (here the speed) in any of the above workouts and just trying to push the wall at the cost of speed you are attempting garbage reps, better to recover properly before each attempt to maintain the desired pace/speed for the workout.
4. Strength Train: - Running is not the only training to run faster. Strength train at least twice a week to maintain muscle mass, improve posture and rectify muscle imbalances. Basic strength training includes Glute Bridges, Bird Dog, Planks, Squats, Split Squats, Pushups, Pull ups / Pull Downs & Box Jumps. 2-3 sets lasting 30-60 seconds / 12-15 reps are good to build up power and strength in entire body. Do these exercises on a single day twice a week.
Once you have the foundation of cardio respiratory endurance these workouts can show up results in 4 -6 weeks time and you can improve your race day performance.
All workouts should start with 5-10 min warm-up drills like heel walk, toe walk, high knee walk / jog, butt kicks, walking lunges, skipping, jumping jacks etc.
Recovery is an important variable to achieve your best on race day. Use a foam roller to release tight spots in your calves / thighs and back followed by complete stretch out for entire body Calves, thighs, Hip, chest, back, neck and shoulders post workout.
Go for a deep tissue massage once a week to stay relaxed and injury free.
As mentioned earlier listen to your body and fine tune this or any workout to get optimal benefits.
If you have any special medical condition like but not limited to CVD, asthma, diabetes, musculoskeletal injuries please consult your doctor / physical therapist / coach / trainer before starting or modifying your training plan.
Cheers!!!
Gagan Arora
Founder: Kosmic Fitness
#WorkoutThatWorks
Master Trainer Reebok Running Squad
Making Ordinary people run marathons since 2008
