Weekly Running chat

Sunday, October 09, 2011 · Mike Davis

A Speed Workout

Last week I talked about the long easy run and how important it is. This week I’m going to talk about a speed improvement workout that will help build your VO2 max, increase your lactate threshold and help you to run more efficiently. All of this helps to improve your speed to various degrees based on your desired goal.

Tempo runs are not many people’s favorite, but are probably the most effective way to run more efficient and ultimately get faster. Hills build up your lactate threshold as well as your VO2 max. Intervals help you improve your running efficiency and pacing. Tempo runs are the best way to teach your body to handle the stress of a consistent speed and improve the all-important lactate threshold. I have and will refer to lactate threshold a lot, as it’s a key component for improving your speed and being a more efficient runner.

A tempo run:

Find a flatter course that is between 4 and 6 miles initially. Start out running at a pace equal to the easy pace described last week and run 1 mile. Once you have run a mile, now the fun starts! Pick up your pace to a speed equal to or a bit faster than your 5K pace, holding that pace for 2 miles. The objective is to stay steady during that 2 mile period, maintaining good form, breathing and discipline. All of these objectives are important and will play roles in your ability to increase your lactate threshold and running efficiency. If you can’t maintain that pace pull it back a bit and stay steady. The idea is to improve each time out, so there is no such thing as failure.

After completing the 2 miles, slow way, way down and now finish off your run with a 2 mile easy run. Yes, you can walk some if you need, but keep moving and try and finish with a run. This will train your muscles and allow for your body to recover properly. When done, stretch and get some protein into your body.

If 2 miles is too much, start out with 1 to 1.5 miles. Do not run so fast that you cannot talk or get through the run. Do not run so slow that you aren’t stressing your body and challenging your blood lactate threshold. Do not run a tempo workout more than once a week and give yourself a day’s rest the following day. Each week add one more mile to your tempo portion of your run and always stay with 1 mile warm-up and 2 mile recovery run. Your goals or future races will determine how many miles you run or to what speed. Preparing for a 5K means short distance tempo runs, but faster. Training for a half marathon, requires longer tempo runs, but not as fast as the 5K tempo run.

Do tempo runs have any value to those that are not trying to get faster? Anytime you can improve your running efficiency, you will get more out of your running and stay healthier. So yes, tempo runs are great for everyone!

One of the things I offer on the member’s page is a training plan that will include tempo runs.

How is your running going? We are going through a stretch of days here in the Northeast that is perfect for running. I commented to my daughter that, runners run and others make excuses! While harsh maybe a bit, but we run to develop a discipline that keeps us on the road and doing what most people only talk about. Remember what you are and how you trained that brain between your ears to not give in. Lace up those shoes, get on the road and you will be happy that you did. Running is like that old friend that you forget how much you enjoy!

Good luck to all those that are running races over the next couple of days.

Have a great week!

mike

running on…

VO2 Max: is the maximum capacity of an individual's body to transport and use oxygen during exercise, which reflects the physical fitness of the individual.

Lactate Threshold: represents the highest steady-state exercising intensity an athlete can maintain for prolonged periods of time.