Speed training is important for any runner at any distance. It helps maintain and/or provide us with faster speed as we age, instead of slower which is the natural progression of life. According to McMillian Running, the importance of speed training is as follows:

“1) Short, fast repeats improve your running economy (the amount of oxygen consumed at a given pace), and improved running economy is very important in the marathon. Think of it as getting better gas mileage–you can go longer before running out of gas.

2) Short, fast repeats break the monotony of training. Often, marathon training starts to put runners in a pace rut. Fast repeats challenge you to turn your legs over and help avoid the “marathoner shuffle.”

3) Short, fast repeats allow you to insert some volume of running at a pace that is significantly faster than marathon race pace. For example, Brett’s goal marathon pace was 4:55 per mile so we were doing workouts at 4:15-4:40 per mile, which allowed 4:55 to feel easier. The same will hold for you. (“McMillan Running – Training Tips,” n.d.) ”

This applies to all distances of running; however, it’s best to set realistic expectations when trying to set a personal record for a distance run. Let’s say your last half marathon was 2:17, set the goal for 2:15 not 2 hours, as you may push yourself through training or the race to the point of injury.

INTERVALS

            An interval run is measured in meters and typical completed on the track. These are completed in periods of hard runs at 5K pace or faster with equal recovery time. Per Runner’s World with interval training, “When you’re pushing hard, it’s important to concentrate on things such as arm, hand motion, posture, and stride length (Speedwork for Every Runner 2014 41).” In this plan, multiple 200 meter intervals will be utilized

TEMPO

          A tempo run is a stamina run; they are like intervals, but longer. According to Runner’s World, Runner’s World Complete Guide To Running, these runs can last anywhere from 90 seconds to 10 minutes, distance wise they could be anywhere from 400 meters to 2 miles. They are to be slower than your race pace, “These work a bit like threshold runs–they raise the point at which lactic acid builds up in the muscles. (Speedwork for Every Runner 2014 41)” 

However, per 4 Months to a 4 Hour Marathon, these runs are to be 5 seconds faster than race pace and reach higher mileage. For the purpose of this training plan, we will be following, the Runner’s World Complete Guide to Running, and these runs are typically done at the track. In addition this plan use time (90 seconds) as an indicator for the tempo runs.

HILL REPEATS

              A hill repeat is another form of speed training, could be used as an alternative to interval training (Speedwork for Every Runner 2014 41). Or as part of your normal routine if you live within a highly elevated area. For the purpose of this plan, the hill repeats are highly recommended and included in a way that could be done on a treadmill if you live in a relatively flat area. 

FARTLEK

A fartlek is defined by Runner’s World Magazine as being Swedish for “Speed Play.” It is a training method that blends continuous intervals. Fartleks have no set structure (Speedwork for Every Runner 2014 41), however for the purpose of this training plan, on that day, you will go out on your route and chose points of sprinting followed by a period of slow speed. The best indicators could be that you run fast between two light poles followed by a slow period on the next two. It is recommended that weekly you slowly increase that distance of the sprinting. In addition this is recommended to be completed on the road and not the track as for race day you will be running on the road and/or trail.