4 replies to this topic

[Buakaw]

G'day all,

Keen to hear some opinions from other runners about whether or not I should include some speed training in my running. I have been running fairly consistently for years but saying that, it was either a warm up at kickboxing(years ago) or just getting up and running the dog each morning. It's only been this year that I thought I would start to work hard and time myself.

To give you an idea of where I'm up to I completed the CTB 12kms in 46:08. I do a 10km loop where I live and manage that in about 39mins working fairly hard. So in a race would hopefully be quicker.

I live in the foot hills so not a lot of flat area to train which makes my 10km run difficult to run evenly with some hills to contend with. I try to mix up my runs so some mornings I do a 5km fast run and another I might do a slower easy run around 8-10kms. I also run on trails and go up into the hills and some mornings I push hard and others make it a slower run.

Considering that I already vary my running would I benefit from say going to the local oval and doing X amount of 200/400 meters? Once a week?

I would like to run 10kms closer to 35mins and maybe aim for the CTB to be around 43-44mins. I guess I did some decent times up front so now finding improvement much slower.

Ok, so let me have it

Cheers

[grimsey]

Certainly buakaw speed work would benefit your running and take it to the next level. With your speed training there are so many different variations that you can do. As you said 400 repeats, 1km repeats, combining different distances and working off different recovery times between sets.
Good luck and enjoy.

[Sportsman]

Is this a trick question?

[Buakaw]

Sportsman, on Dec 1 2009, 02:52 PM, said:

Is this a trick question?

No

[Rainlover]

Of course speed training will benefit you. You seem to have run very well without having done this as a routine thing, so go for it, get the right mix etc and that sub 35 could be in the bag before you know it. Good luck