Speedwork in summer base

I feel that if I am able to run 4:3x or even a low 4:4x at a time trial in early November, I will definitely be allowed on the team as a walk on.

As opposed to what?

When returning to speed training after a summer of base, the first couple sessions always suck. Don't panic, it will return quickly.

d3summerunning wrote:

I decided that with the season starting up in around 5 weeks, I should start implementing some interval work to keep my legs sharp.

However, my legs don´t seem like they can handle any speed and I´m dying after only 6x400.

I understand wanting to do something for your legs other than easy, steady running, but why 400's? Those tend to give you more of an anaerobic stimulus than something like strides or short hill sprints. People often use "speedwork" and "anaerobic work" interchangeably, but they are not the same thing. I think what you want to be doing is "speedwork", meaning workouts that will help your speed and mechanics, etc, without building up lactate in the system (which will, if you do too much of it, erode your aerobic base).

Try switching to doing strides 3-5 times per week, and short hill sprints (10 sec) with full recovery (2-3 min jog) between once or twice per week. If you want to incorporate longer sustained fast running other than easy running, add in a tempo or fartlek workout.

If you want to start doing speedwork, you should do easy longer intervals like 4x mile in 5:30 or 6x 3 min tempo. Quarters in 70 (I'm assuming) is not close to 7 min pace. Do some type of race like an all comers track meet or a local 5k to gauge fitness. Though you're in pretty good shape what have you done (not to be condenscending) to indicate you are capable of running 67.5 seconds for 4 straight laps.

Thanks for the replies everyone. The training advice, especially delineating between speed and anaerobic work is helpful.

With respect to my belief that I can run at a much higher pace than I have ever done, all I can say is that I think I have put in a ton of work this summer and have literally no concept of how this much improved aerobic capacity will impact my racing speed. I´m just trying to continue putting in more hours and hope for the best.

1. You can do speed work any time during the year what makes the difference is HOW you do it but I would recommend not to since most people don't do speed work correctly to begin with.

2. The reason why your dying after 6x400m is cause the fastest pace you ever run is 6:40 so going out and running even a 70-second 400m is going to bring a big shock to your body. Running 6:40's for maybe 50% of your running with the next 49% being slower, to suddenly try to run 4:40 pace is over-ambitious. Your skipping all the paces in between that you should be running in order to gradually build up to that pace. Start running your distance run at faster paces and once you can go for your runs and it's a common practice to run sub-6:00 pace and feel comfortable doing it than maybe you can go out and run 400's at 70-seconds a piece.

SUMMER OF MALMO