Since surprising myself with the speed in my legs on Saturday’s run, I’m excited to add back in some speedwork. It’s been my favorite part of training plans and I think will be a good change to to constantly running at an easy pace. Today I wanted to share my three favorite types of speedwork and how I’m thinking of incorporating them into my training.
Intervals are a great way to get used to picking up your pace and getting a good kick in at the end of your race! I like to do mine as ¼ mile repeats and trying to run them close to 5K pace (which is about 8:30 based on my last 5K race).
I’ve found the definition of a tempo run can vary from program to program but I use the Hal Higdon definition of a continuous run with a build-up in the middle to near 10-K race pace. This would be about a 9:00 pace based on the one 10K I’ve run or closer to 8:50 based on my most recent 5K race.
This is basically what I ended up doing on Saturday, trying to run at a race pace for a specified amount of miles. Of course, I didn’t go out trying to hit specific pace but for incorporating this into future trainings I’d like to try and get a consistent 9:30 pace.
So how am I going to incorporate these into my future training? My plan is to switch off between interval and tempo runs on Tuesday mornings (when my legs are pretty fresh) and do a pace run every two weeks on Saturdays (again, when my legs are fresh after a rest day). So my speedwork will look like:
Interval (Every other Tuesday): 6 x 400 at 5K pace (3 miles)
Tempo (Every other Tuesday): 30 minutes (10 minutes warm-up, 15 minute progression up to 10K pace, 5 minute cool down, should end up right around 3 miles)
Pace Run (Every two Saturdays): 5 miles at 9:30 pace
Now to get these onto the calendar and get into it!