Speed Endurance Questions

Anyone, please?

I like to use the more common framework offered by exercise physiology. The concepts of capacity and power. Whenever you use the two together, capacity refers to endurance and power refers to speed. A practical example: when referring to aerobic capacity, you talk about runs from 20-60 minutes up to about half marathon pace though generally they are more aerobic (leisurely) in nature. Aerobic power refers to the 10-20 minute runs at 90-92% HR Max or roughly 80-90% VO2 Max.

So, with that in mind...you are referring to lactic power (the fast end of the lactic aerna). There are a few different workouts that hit the mark:

1-2 minute runs, 2-4 minutes recovery

45-90 second runs, long recoveries

repetition 30-45 second runs, reducing recoveries

hill runs 30-60 seconds

few 30-45 second runs, long recoveries

hill runs 15-30 seconds

Use them year round, but begin with slower paces until you reach goal pace for the annual goals. At that point, begin adjusting the recovery times.

There are a thousand different ways to approach the same goal, but figure out (in ordinary English) what you are trying to train yourself to do? Is it to improve speed? Is it to increase stamina? Is it to handle lactate clearance more effectively? Once you have the goal in mind, figure out what workouts are needed to get there, plan a realistic, reasonable plan and stick with it.

Thanks a bunch.

That's some good stuff and it's exactly what I was looking for.

I suggest you jog 1.5-2 times as far as the rep distance if you do speed-endurance reps at 90-95% of best speed over 300-600m distances. Example below:

300m best time now is 40 seconds. Run 44-42 second reps (95-90% of current best time), jog 500-600m then do another rep. Do about 1200 to 1600m of total reps, in general. Tinman

Tinman wrote:

I suggest you jog 1.5-2 times as far as the rep distance if you do speed-endurance reps at 90-95% of best speed over 300-600m distances. Example below:

300m best time now is 40 seconds. Run 44-42 second reps (95-90% of current best time), jog 500-600m then do another rep. Do about 1200 to 1600m of total reps, in general. Tinman

Tinman, at what point of the season would something like this be appropriate. Next week our (h.s.) season is done, and everyone will take a week off, then back to start training for spring. I was thinking of doing drills, hills, tempo, vo2 max workouts for the preseason and early season, and then gradually introducing longer intervals on the track, and eventually down to workouts such as the one above. I am speaking mainly about mid dist runners. Thanks for the help.

Id say more rest early and less rest later.

Thanks Tinman.

try not to just use that website...use info from other places as well.