| runner problems |
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Any workouts/tips/drills? |
| notreallytimduncan |
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speed endurance comes from your body's ability to feel good at a relative speed say you run a 4:30 mile and a 16:00 5k if you get in 4:15 mile shape, then running 5:07 pace for the 5k isn't gonna be as much of a strain to you as it was when you couldn't crack 4:30 |
| magness admirer |
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http://www.scienceofrunning.com/2008/03/strength-endurance-development-part-2.html Start with some 10-15s sprints (~95%; fast and relaxed) on hills or flat with ~60-80s jog recovery. If this workout is completely foreign to you, start with a low number of reps... maybe six, and add two reps every other week. Steve Magness' blog has a workout progression to cycle through, working towards more race/running specific circuits 1. general strength to 2. strength endurance to 3. high intensity strength 4. specific strength endurance 5. speed+strength endurance-(combines speed endurance work with strength endurance work.): ex: alternating 400 hard/400 medium for 2000m |
| F.Y.I. |
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If you mean true *anaerobic* speed endurance (as opposed to the "stamina" that's necessary to maintain a high *aerobic* steady state): Research (30 or 40 years old, now) has indicated that the best method to develop speed endurance is change-of-pace running, particularly with multiple speed changes in each repetition. One example (of many potential drills): 200m with 40m sprint, 40m float, 40 spr, 40 fl, 40 spr. The "float" is not an active deceleration, but just letting momentum carry you. Analogy with driving a car: "sprint" is flooring the gas pedal, "float" is taking your foot off the gas but not touching the brake. |
| Methinks... |
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Canova talks about this all the time. Search his threads. |
| Use your head |
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run fast for a period until fatigued. them rest 13seconds to let the lactate levels drop then repeat times 6 |
| Robert=Lpo |
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I have a training program you might like. What is your age, goal and e-mail? |
| coach dbag |
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I'm 17 and my goals are: sub 17:00 5k sub 10:30 2 mile sub 4:50 mile sub 2:10 800m |
| Amanda0407 |
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Hello. I would love a training program. Not only to develop speed but for a shamrock half. I am 46, female. Have taken some time off from a hamstring injury but healthy and ready to get stronger and faster. Thank you for your help! Amanda Virginia beach |
| TheBornAgain |
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Too funny^ |
| Old married guy |
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Amanda, I am 46 too. Post some pics and we'll be able to better assess your situation. |
| Tim Bos |
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this is what i do to get stamina/speed endurance. http://www.letsrun.com/forum/flat_read.php?thread=4476895 |