04 Jul '15, 4pm

Intervals during base training can pose risks.

Intervals during base training can pose risks.

Stamina training--workouts designed to increase the pace at your lactate threshold--can result in faster racing and be performed more frequently than speed training without as much risk of overtraining. The classic stamina workout is the 30- to 40-minute tempo run, a medium-hard effort at your 1-hour race pace. Or it can be broken into repeat segments, such as 3–4 × 1 mile tempo intervals, or what coach and author Jack Daniels calls "cruise intervals." Another option for stamina training is to run slightly slower (approximately marathon pace), yet longer, steady state or rhythm runs. Or you can do progression runs that work from an easy pace to tempo pace. You can safely do a stamina workout once every week or two for six to 10 weeks and see continued improvements in race performance.

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

Tweets

Why you should incorporate speed work into base...

runnersworld.com 02 Jul '15, 5am

For many runners, the dog days of summer mean base building for a fall marathon. Improving your aerobic system with a big ...

Three workouts to add speed to your arsenal as ...

runnersworld.com 05 Jul '15, 12pm

After building a consistent mileage base and integrating workouts to improve muscular endurance, add speed to your arsenal...

Half Marathon Training for Beginners

runnersworld.com 02 Jul '15, 1am

Believe it or not, if your long runs are up to three miles, you're ready to train for a half-marathon . Running 13.1 miles...

Focus on these three components prior to starting speed work

Focus on these three components prior to starti...

runnersworld.com 05 Jul '15, 7pm

It's a mistake to think you're stuck with the body you're born with. You're not. While an elite distance runner like Galen...

How to get faster with high intensity and volum...

runnersworld.com 02 Jul '15, 6am

When Australian researchers conducted a study on high-altitude training, the results surprised them: Half the elite runner...

Skeptical Sc.:New study warns of dangerous climate change risks to the Earth’s oceans

Skeptical Sc.:New study warns of dangerous clim...

skepticalscience.com 04 Jul '15, 10pm

New study warns of dangerous climate change risks to the Earth’s oceans Posted on 2 July 2015 by dana1981 A new paper just...

The case for speed work for long distance runners.

runnersworld.com 10 Jul '15, 12pm

Sometimes it seems as though there are nearly as many marathon training programs as races. But if your marathon times have...

The case for speed work for long distance runners.

runnersworld.com 11 Jul '15, 12pm

Sometimes it seems as though there are nearly as many marathon training programs as races. But if your marathon times have...

Reaching your ideal weight can make you fitter and faster. Here's how:

Reaching your ideal weight can make you fitter ...

runnersworld.com 03 Jul '15, 8pm

It may have been a while since you've stepped on a scale. You're fit, you feel great and you run, a lot. So who cares if y...

How uncertainty in your workouts can help your racing:

How uncertainty in your workouts can help your ...

runnersworld.com 03 Jul '15, 12pm

When we prepare for a workout on a track, we typically know the details, down to how many intervals we are going to run, h...

Try these workouts to gauge your fitness for an...

runnersworld.com 01 Jul '15, 1pm

Every runner needs a "go-to" workout—an interval session, a goal-pace run, or other key workout to complete more than once...

How to adapt you training to focus on shorter distances:

How to adapt you training to focus on shorter d...

runnersworld.com 03 Jul '15, 2am

I am not exactly a beginner, but I am changing up my training so I feel like a new runner again. I'm not running a maratho...

Running 13.1 miles might seem impossible now, b...

runnersworld.com 02 Jul '15, 1am

Believe it or not, if your long runs are up to three miles, you're ready to train for a half-marathon . Running 13.1 miles...

Marathon training has helped this runner shed 80 pounds: via @rwzelle

Marathon training has helped this runner shed 8...

runnersworld.com 02 Jul '15, 8pm

After two back-to-back marathons in 2013 and 2014, 38-year-old Stephanie Garrett can proudly call herself a marathoner. Wi...

Kilian Jornet: The World’s Most Dominant Runner is Back in the U.S.

Kilian Jornet: The World’s Most Dominant Runner...

running.competitor.com 02 Jul '15, 2pm

For the seventh straight summer,mountain runner extraordinaire Kilian Jornet from the Catalonia region of Spain is back in...