24 Sep '13, 4pm

How to use speedwork to gauge your fitness level:

Every runner needs a "go-to" workout—an interval session, a goal-pace run, or other key workout to complete more than once during a training cycle. Whether you're prepping for a race or running to stay fit, doing the same workout regularly lets you measure your progress and compare your fitness over the course of a few months and even years. When you have a target event on the horizon, a go-to workout helps you set realistic goals. The shorter your event, the more intense the go-to workout and the less frequently you should do it. Runners aiming for a 5K or 10K should complete it at least twice before the race, four to six weeks apart, says Carmen Ayala-Troncoso, a world 5K age-group champion and coach in Austin, Texas. For the half-marathoners and marathoners he coaches in Charlotte, North Carolina, Mark Hadley prescribes go-to workouts more often—every three to five week...

Full article: http://www.runnersworld.com/workouts/speed-workouts-to-ga...

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