28 Feb '15, 1pm

How and why to introduce speedwork to your training:

How and why to introduce speedwork to your training:

As Gerard explained, when runners start doing speed workouts, "the last [interval] should be as fast as the first one." My sister went on to point out that it doesn’t pay to train at a 6:40 mile pace if your target time for a 5K is 24:51, an 8:00 minute mile pace. The goal, according to my sister, was to develop what she calls "smart legs" that have the "muscle knowledge of the goal pace." What this meant was that the whole point of me doing the 400m intervals at a 7:40 pace was so that my body would know what it is like to race at that pace. Despite how tempting it is to run 400m at faster than my goal pace, by doing so, my body was not being trained to run at the speed I wanted it to over a 3.1-mile course. This was the hardest thing for me to learn and the most frustrating habit to break. Moreover, completing a few track workouts of 400m intervals was only the first ins...

Full article: http://www.runnersworld.com/workouts/getting-fast?cid=soc...

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