28 Feb '16, 5pm

Here are the most effective workouts for distance runners

If you want to improve what a sprinter would call speed (and what I will refer to as "pure speed") then you need to do short powerful accelerations and serious weight training. Pure speed training consists of up to 10 seconds of all-out sprinting with a work to rest ratio of at least one to four. This sort of training will improve your pure speed but, if you had previously been training as a distance runner, will greatly increase your likelihood of injuring various body parts. It will also do very little to improve your racing performances at distances of 3,000 meters or longer, because pure speed is irrelevant to distance running success (which is fortunate for most of us). A second type of "speed-work" consists of high intensity repetitions of 200 to 400 meters at 1500 meter race pace or faster. This type of training (what I will refer to as "short interval training") is...

Full article: http://www.runnersworld.com/race-training/speed-for-the-l...

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