Speedwork with no base

Yea all the time.

i did it

was a test to see what it would give me 15 miles of speedwork a week (3-5 runs) went well,made progression the key is to do the good intervals especially 2 mile intevals or 3 k intervals as well as 1600 intervals.10 km pace with every last bit of the intervals a bit faster was my favourite.I also somethimes went 6 x 30 seconds or something like that.

I am not a good runner(yet?) but my condition in terms of overality where good summer: 10 miles just under one hour, and a HM in 1:20. As well as 1 mile jut under 5 minutes on my own.(after 6 weeks of training of course the biggest progressions)

I am a road racer so those results arent to bad for the road amongst the joggers. I mean i spend 2 hours max on running a week so you cant expect to run a 2:20 Marathon :-)

Probably great training for natural speedy guys.

One hint fast or slow use at least 2 x weekly reps of at least a mile like 6 x 1 mile(last one a bit faster say 3k pace the other ones at 10 k pace) or 3 x 2 miles.They build great endurance on wich to further enhance speed.

It was a test as i sayd to see whjat vo2max does. It raised a not so bad 10% overall. Did some weights and swimming along as well but i did that before as well. The problem after a while is that the heart becomes reall strong to the legs. At one point my legs where producing lots of la causing my max heart rate to lower.A simple jog or 3 x 2 miles did good for that.My biggest Pr most logically came in the 2 miles a couple of months after the HM just to say after ten weeks you still gain fitness on this regimen! It was a 10:10 2 mile. I did the same race in 11:15 a year before that. I also ran a couple months later closer to now a 6 km in 20 minutes passing sub 17 for the5k on the way.

Ofcourse something handy to know i think i am a born marathon type.With zero natural speed. Before that summer my 100 meter pr was 15.x and almost a yea later i ran 60 x 100 meter in 20s. MAybe if you got speed say 11.x But you lose more on the way you could still manage a near 18 minute 6 km.

Anyway i still do the vo2max work at times i know it is necesairy. But i use miles as well to become efficient.

Note i progressed for almost a year. So those rps acan help if you are patient. Work with overload weeks. Say 5 hard sessions on one week, the next 2 weeks 3 hard sessions and a jog of 3 - 4 miles.

Oh yeah i ve never had an injurry on that training,now im doeing distance and for the first time,i have an overuse injurry although i still keep running(somewhere above the hip).

I got injured with it. As did about half of my team. Once I had a good base though, the speedwork just helped to improve my times.

Depends on what you call speedwork. I would highly recommend doing 100-150- meter accelerations year round twice per week.

maybe you did to long a cool down, i mean for me the session was even without warm up set go. Then hit the shower. The longer i stayed to jog the stiffer i'd become and the more stressed i was.Also recup is important i always walked or rest. never jogging. I mean that is twice your own bw. versus running. or 8 x times the shock might be much more dont know.

Even know i keep that philosophy fr speed work get in there do it and get out of there. No longer then 45 minutes a training in total.

What the hell language was that?

a)i speek dutch, a tad norsk!! I learned english MYSELF

b) i have an old wireless keyboard,it somethimes does not send a full lettre.

and

c) i am tired of having to write that down the 100th time.