I'm looking for workouts that can improve speed endurance on a year around schedule. Mainly though, I'm looking for speed endurance workouts for say a 5-6 month training block for someone racing distances varying from 1500-5k.
I'm looking for workouts that can improve speed endurance on a year around schedule. Mainly though, I'm looking for speed endurance workouts for say a 5-6 month training block for someone racing distances varying from 1500-5k.
Can you tell us your back ground first>
I'm not looking for times of workouts more workouts in general: distance, rest, pace (800, mile, 3k, 5k, 10k).
For sake of participation, I'm 23 and currently graduated from college and am looking to set up a schedule but am keen that I have no speed endurance (at least that I'm aware of). I'm looking to peak towards the end of June/early July. Times 3.49 1500, 8.14 3k, 14.35 5k. I'm just looking for better times in all not focusing on any in particular.
Ok what is your e-mail?
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15-20X200/30-35 seconds jogging recovery
10-15X300/45-60 seconds jogging recovery
10-15X400/45-60 seconds jogging recovery
10-15X500/60-70 seconds jogging recovery
try wrote:
15-20X200/30-35 seconds jogging recovery
10-15X300/45-60 seconds jogging recovery
10-15X400/45-60 seconds jogging recovery
10-15X500/60-70 seconds jogging recovery
Those are not speed endurance workouts. Lower the reps, increase the rest, forget about the 200's.
Correct examples then please?
I appreciate the interest but like I said I'm not looking for specific workouts geared for my times, only workouts and the guidelines that I stated above that could be applied to anyone at any given time
bump
q&a wrote:
I appreciate the interest but like I said I'm not looking for specific workouts geared for my times, only workouts and the guidelines that I stated above that could be applied to anyone at any given time
KISS (keep it simple stupid). Sprint the straights, jog the turns in the outside lane to allow for plenty of recovery. you shouldnt be going anaerobic with only about 120m per sprint yet you will develop great speed and endurance. Run until you've had enough, then quit. I generally go for 60-90 mins. per session.
by my understanding, this is gained by gear changes during endurance runs. So, you'd be running 60-120 minutes with a series of 3, 4, 5, minute pickups interspersed throughout the run with half to equal rest.
track work would be slower (10kish) but longer reps(1000-3000) with shorter rest. For instance, 5x1000 at 10k pace with 1 min rest.
moron dat later wrote:
[quote]q&a wrote:
KISS (keep it simple stupid). Sprint the straights, jog the turns in the outside lane to allow for plenty of recovery. you shouldnt be going anaerobic with only about 120m per sprint yet you will develop great speed and endurance. Run until you've had enough, then quit.
Sorry, that is a speed workout you ran. We are talking about a (speed - endurance workout).
gellin wrote:
by my understanding, this is gained by gear changes during endurance runs. So, you'd be running 60-120 minutes with a series of 3, 4, 5, minute pickups interspersed throughout the run with half to equal rest.
track work would be slower (10kish) but longer reps(1000-3000) with shorter rest. For instance, 5x1000 at 10k pace with 1 min rest.
What the hell are you talking about? Slower(10kish)?
moron dat later wrote:
KISS (keep it simple stupid). Sprint the straights, jog the turns in the outside lane to allow for plenty of recovery. you shouldnt be going anaerobic with only about 120m per sprint yet you will develop great speed and endurance. Run until you've had enough, then quit. I generally go for 60-90 mins. per session.
While this is good work it is not speed endurance, more like a fartlek run.
And 60-90 minutes on a track? Nuts.
Coach Owl Birdo wrote:
try wrote:15-20X200/30-35 seconds jogging recovery
10-15X300/45-60 seconds jogging recovery
10-15X400/45-60 seconds jogging recovery
10-15X500/60-70 seconds jogging recovery
Those are not speed endurance workouts. Lower the reps, increase the rest, forget about the 200's.
Yes you're correct, I made a mistake in posting Aerobic Power work outs.
My own preference for Speed Endurance are:
10X400/2:30 walk recovery
5X500/3:00 walk recovery + 5X300/2:00 walk recovery
5-6 months of training involves very different training cycles. Here are some ways to incorporate speed during different cycles.
Base Phase (4-5 months)
1. hill sprints (10-12 seconds with full recovery jog). start with 4 and increase up to 20. Best after a long run or easy run.
2. strides (100-200m with full recovery jog). Start with 4 and increase up to 10. Either before a tempo run or after a easy run.
Avoid running fast stuff (5k or faster) over 200 meters during your base phase.
Peak Phase (1-2 months)
1. Just do bread and butter workouts like repeat 200's @ 800 pace, repeat quarters at 1500 pace, repeat 800's @ 3k pace, and repeat k's at 5k pace a couple of times a week.
2. Do some strides before the workout and sometimes put some fast strides at the end. An example would be 5 x 1k @ 5k pace followed by 4 to 6 200's @ 800 pace.
runfastnowpleasesir wrote:
5-6 months of training involves very different training cycles. Here are some ways to incorporate speed during different cycles.
Base Phase (4-5 months)
1. hill sprints (10-12 seconds with full recovery jog). start with 4 and increase up to 20. Best after a long run or easy run.
2. strides (100-200m with full recovery jog). Start with 4 and increase up to 10. Either before a tempo run or after a easy run.
Avoid running fast stuff (5k or faster) over 200 meters during your base phase.
Peak Phase (1-2 months)
1. Just do bread and butter workouts like repeat 200's @ 800 pace, repeat quarters at 1500 pace, repeat 800's @ 3k pace, and repeat k's at 5k pace a couple of times a week.
2. Do some strides before the workout and sometimes put some fast strides at the end. An example would be 5 x 1k @ 5k pace followed by 4 to 6 200's @ 800 pace.
Thanks, runfastnowpleasesir. What kind of recoveries would you recommend on those workouts?
learning... wrote:
runfastnowpleasesir wrote:5-6 months of training involves very different training cycles. Here are some ways to incorporate speed during different cycles.
Base Phase (4-5 months)
1. hill sprints (10-12 seconds with full recovery jog). start with 4 and increase up to 20. Best after a long run or easy run.
2. strides (100-200m with full recovery jog). Start with 4 and increase up to 10. Either before a tempo run or after a easy run.
Avoid running fast stuff (5k or faster) over 200 meters during your base phase.
Peak Phase (1-2 months)
1. Just do bread and butter workouts like repeat 200's @ 800 pace, repeat quarters at 1500 pace, repeat 800's @ 3k pace, and repeat k's at 5k pace a couple of times a week.
2. Do some strides before the workout and sometimes put some fast strides at the end. An example would be 5 x 1k @ 5k pace followed by 4 to 6 200's @ 800 pace.
Thanks, runfastnowpleasesir. What kind of recoveries would you recommend on those workouts?
This sould be good!!!
[quote]learning... wrote:
[quote]runfastnowpleasesir wrote:
5-6 months of training involves very different training cycles. Here are some ways to incorporate speed during different cycles.
We are talking about SPEED ENDURANCE not speed.