When to include speedwork

Training Advice/Discussion 1500

1 year ago 01/02/2023 1:20pm EST

Goal is to focus on the mile this outdoor season and trying to figure out the best time in my training to include speedwork.

Currently hitting double threshold day thursday, threshold/hills tuesday and hills saturday. At the end of tuesday and saturday workouts, I do 4x80m flys. After the thursday workout, 1x250m with the first 50m slow acceleration.

Legs usually feel really tired by the time I get into these, but I wanted to keep the focus on the main workout (mainly lacking in threshold speed relative to my times). Any advice on a better spot in training to include these, or even better speed work?

1 year ago 01/02/2023 4:14pm EST

re: MadeGlue

MadeGlue wrote:
Goal is to focus on the mile this outdoor season and trying to figure out the best time in my training to include speedwork.
Currently hitting double threshold day thursday, threshold/hills tuesday and hills saturday. At the end of tuesday and saturday workouts, I do 4x80m flys. After the thursday workout, 1x250m with the first 50m slow acceleration.
Legs usually feel really tired by the time I get into these, but I wanted to keep the focus on the main workout (mainly lacking in threshold speed relative to my times). Any advice on a better spot in training to include these, or even better speed work?

I would do the 4x80m flys BEFORE any anaerobic threshold work or any hill work that was not alactic (analactic) - that is, before any hard work that exceeds roughly 10 seconds. The 4x80m (or shorter) flys, if done with a long recovery (4 minutes or longer), will not generate lactate buildup and generally it is better to do raw speed development at the freshest point in the workout. Then you can do the anaerobic threshold work or the non-alactic hills. Overall, I like your mix of work.

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1 year ago 01/04/2023 7:43am EST

re: MadeGlue

Right off the bat this looks pretty aggressive. You're doing 3 threshold sessions in 3 days. Guess it depends on volume but I'd take a look at the plan & build in some more recovery.

I think one main threshold session and then alternate a second tempo one week and some short reps (150s/200s/300s) the next as a secondary workout. Keep in the hills. Add in strides if they're not there. Increase the mileage in the long run gradually. Transition sometime in April where your main workout becomes something at mile race pace & the second workout alternates between tempo/threshold & short reps. Progress through the race specific stuff to have you peak in June.

1 year ago 01/04/2023 8:00am EST

re: St. Ignatius of Antioch

St. Ignatius of Antioch wrote:
MadeGlue wrote:
Goal is to focus on the mile this outdoor season and trying to figure out the best time in my training to include speedwork.
Currently hitting double threshold day thursday, threshold/hills tuesday and hills saturday. At the end of tuesday and saturday workouts, I do 4x80m flys. After the thursday workout, 1x250m with the first 50m slow acceleration.
Legs usually feel really tired by the time I get into these, but I wanted to keep the focus on the main workout (mainly lacking in threshold speed relative to my times). Any advice on a better spot in training to include these, or even better speed work?
I would do the 4x80m flys BEFORE any anaerobic threshold work or any hill work that was not alactic (analactic) - that is, before any hard work that exceeds roughly 10 seconds. The 4x80m (or shorter) flys, if done with a long recovery (4 minutes or longer), will not generate lactate buildup and generally it is better to do raw speed development at the freshest point in the workout. Then you can do the anaerobic threshold work or the non-alactic hills. Overall, I like your mix of work.

analactic??? 😆

1 year ago 01/05/2023 8:18pm EST

re: letsmakeupwords

letsmakeupwords wrote:
St. Ignatius of Antioch wrote:
I would do the 4x80m flys BEFORE any anaerobic threshold work or any hill work that was not alactic (analactic) - that is, before any hard work that exceeds roughly 10 seconds. The 4x80m (or shorter) flys, if done with a long recovery (4 minutes or longer), will not generate lactate buildup and generally it is better to do raw speed development at the freshest point in the workout. Then you can do the anaerobic threshold work or the non-alactic hills. Overall, I like your mix of work.
analactic??? 😆

Er, umm, I think you got me. I just Googled for "analactic" and then for "an-alactic" and though lots of results appeared, nothing seemed to contain either phrase. So I'll stick with "alactic." Thanks.

1 year ago 01/09/2023 12:17pm EST

re: St. Ignatius of Antioch

Thanks for the feedback! What do you think about the 250m (200 m of sprint)? This is definitely lactate building, right now I use it as sort of a benchmark for speed (easier to time than 80m flys). Pre or post workout, or should I drop it completely and keep things short?

1 year ago 01/09/2023 12:22pm EST

re: MadeGlue

The hills are speedwork, but the simplest answer to "When to include speedwork" is: Right away.

You should developing speed the same time you start developing your overall aerobic engine. When you are building up to peak mileage in the preseason, you should be working to develop your turnover to get ready for the specific workouts to come later.

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