28 Sep '14, 7pm

Speed work during base training poses risks. How to make speed work:

[SPEED WORK DEFINED: For this article, speed work refers to reps performed at your VO2 max pace (pace for an 8- to 10-minute race) or faster. A typical speed workout in this range would be 6 × 800m repeats at VO2 max pace with a 400m recovery jog between.] He got fried. He knew better, but like many athletes who are running fast, he lost the forest for the trees. Jordan Horn was coming off his best track season to date. The previous spring, he had lowered his 5K from 14:01 to 13:31–the result of a couple of years of smart, consistent training. His next goal was to break 4 minutes in the mile. I was his coach. We adjusted our normal training periodization and included more speed and sprint workouts in the winter to get ready for indoor track, where the best mile races are run. And it worked. He ran 3:58 for the mile. Mission accomplished. Here's where things went wrong. Ins...

Full article: http://www.runnersworld.com/race-training/when-speed-work...

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