Last week, we kicked-off training for the Blood and Guts Run. Hopefully, you had an opportunity to redline a 5K or 5 Mile run to see where you are pace-wise. Either way, go ahead and determine your goal pace for one of those distances and sign-up for the race here if you haven’t already done so. After you sign-up continue or start your training.
As promised, your run AOQ’s Piddler and Corncob have a training plan set up that will help you get faster and crush your goal. Your Q at each running AO will have a specific workout prepared for you to follow. Some of these will be shared the day before so you can prepare (speed and hills). Some are self-explanatory (recovery and distance). Beyond that, the exercise-types will follow this basic pattern each week:
- Sunday: Distance Run (Starbucks)
- Monday: Recovery Run (Fountain)
- Wednesday: Speed Work (Starbucks)
- Friday: Hill Work (Fountain)
Leading up to the event, we will also share pre-blasts about specific workout types and their speed inducing benefits. This week, we’re talking about speedwork.
What is Speedwork and Why Do It?
There are a lot of ways to increase your running speed. Each of the workout types we’re using on the road to the Blood & Guts Run will help you improve. But there are specific exercises that we are going to call, “Speedwork.” These workouts are geared toward actively running faster. You’ve probably heard of some of these:
- Intervals: 400, 800, 1600 meter Repeats
- Tempo Runs: running at threshold pace
- Fartleks: alternate between short distances of slow running and fast running
- Fast Finish, or 3/1 Runs: complete the last ¼ of your run at race pace
The biggest benefit of doing this type of running exercise is increasing your Lactic Threshold. Apparently, when you run fast you can build up lactic acid (and other byproducts) so quickly that your body can’t process it. As a result, your muscles get fatigued and you slow down. Speedwork will train your body to be more efficient when it comes to processing the lactic acid that’s being generated. SCIENCE!
Basically, you have to run fast to get faster.
How do I get started?
Post tomorrow at Starbucks and try out the following interval workout:
- Warm-up jog – Starbucks to Hospitality Rd
- Mathis Rd to Hardees Intersection – 5K pace
- Hardees to Fusion Intersection – Recovery Pace (1:00 per mile less than 5K pace)
- Fusion to Calhoun Rd – 5K pace
- Recovery lap around County Bank (loop around Chili’s on the other end)
- Reverse, rinse and repeat until time is up (recovery lap around Chili’s on the other end)
- Cool down jog – Return to Starbucks
What is my 5K pace?
Use the following chart to determine your pace. If you don’t have a way to track your pace while running, just focus on running faster on the 5K stretches and slow down for the recovery.
Bottom line: Don’t be scared to try something new. And train hard enough to outpace the QM.