31 May '14, 3am

Get fast for fall races with these summer speed workouts:

Summertime, and the training's not easy. Nor should it be. As the season typically means a lighter racing schedule for competitive runners, consider it an opportunity to experiment with workouts and take advantage of ample recovery time to push harder than usual. Ladder, pyramid, and alternator workouts inject speed into summer that will yield results all through fall. DESCENDING LADDERS The main advantage of descending ladders is mental—as efforts get shorter, it seems the workout is getting easier (which, of course, it isn't, not if you're doing it right). Use them to develop your ability to speed up despite mounting fatigue. Run It: Perform efforts of 1600 meters, 1200 meters, 800 meters, 400 meters, with a three-minute recovery between each. The goal is to run them fast, increasing your speed by a second or two per lap with each interval, without blowing up. Bob Kenned...

Full article: http://www.runnersworld.com/race-training/get-fast-for-fa...

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