I'm training for the marathon. Right now I'm doing about 30-40 miles each week and I'm gradually ramping up. I have never done speed workout.
My coach is having me do some speed workout. We're going to track. I was thinking I need track spikes! But I've never worn spikes before. He says we're going to do yassos.
What kind of spikes would I need? If I wear size 11 naturally (I am man), then what'd I wear in spikes? It'd be the same, right? Or are they tiny and tight?
How many spikes do I need on each shoe for maximum traction?
My friend who's also running with me says he's not getting spikes. He's going to do the workout in trainers. How much fast than him will I run with my spikes? We're comparable in pace ability. Can I do yassos better?