Unlike a lot of runners, I don’t get an adrenaline rush or a feeling of power in running fast. That’s not to say I don’t relish a faster-than-expected finish time now and then, though. I just don't let my speed (or, often times, lack there of) dictate my livelihood. Besides, I'm more of an endurance runner anyways.
That said, on occasion I do incorporate some speed sessions into my training. Although I am not a speedwork enthusiast, I do see the benefits of pushing one's pace now and then. Not only does consistent speedwork enhance your performance, it also breaks up the monotony of your workouts (physically and mentally).
The key, for me, is to make the workouts not feel like "work." Here are my top five choices:
The Stairway
We've all heard the saying that hills are like speed work in disguise, right? Well, running a stairway is like running a really steep hill. You don't necessarily have to sprint the stairs to feel a good burn, either. Not only will stair training enhance your speed, it will also work all of your leg muscles in one way or another as you fight gravity (both going up the stairs and coming back down).
These can be done on pavement or on a grassy hill. The extra effort it takes to lift your feet for each stride mimics the extra "lift" you usually will need for faster running (or faster turnover). Doing hill repeats allows for a decent recovery period between each of the "uphills" as you work your way back down the hill.
Don't let the "downhill" fool you, these are tougher than they sound. Your quads will take a beating from the extra impact of running with gravity, and your recovery will be going back UP that hill (only to repeat the process over and over). You probably don't need to do downhill sprints very often unless you're training for an actual downhill event, but I like doing them once in awhile just for variety's sake.
These are probably my second favorite form of speedwork (next to stair work) because they can be done pretty much anywhere you run. Similar to intervals, you alternate a comfortable running pace with surges of speed. I usually use the distance between light poles or city blocks as my "interval(s)."
Finally, there's always the track as an option. This is my least favorite (of these "top five" choices) because it's not the most scenic or stimulating for me. Seriously, you're basically running in circles, how fun can that be? My answer is to make it less regimented by doing different distances each time I hit the track. Varying the distances (200, 400, 600, 800, etc.) will also allow you to vary your speed because the shorter distances will (usually) have you running faster. Depending on the time of day, I may have the track all to myself, in which case I'll run my recovery intervals in the opposite direction (clockwise) from which I've done the speed running (counter-clockwise).
What do you think of speedwork? Love it? Hate it? Love to hate it? What's your favorite?
I'm linking this with Meranda and Lacey and Rachel for the Friday Five 2.0.
I'd say fartleks are my favorite type of speedwork. I've never tried running stairs, but it sounds just as hard as running hills- maybe harder. I should try downhill sprints sometime.
ReplyDeleteThe downhills were so much harder than I anticipated...especially the "recovery" part.
DeletePretty sure you know I love speedwork. There's no match for it if you want to run faster at a race.
ReplyDeleteI have never loved speedwork...but speed has never been much of a priority for me. I have seen some decent results this spring, though, so I'll keep on doing it.
DeleteSpeedwork, if done right, hurts like a MOFO. And it'll make every single runner better than they were without it. The track and the treadmill AKA your least favorite? Will make you the most mentally tough.
ReplyDeleteha ha, then I must be doing it right LOL
DeleteYour quote about running on the track was EXACTLY my response when asked to join track in High School..haha. needless to say my sister was on the track team and I was not..lol.
ReplyDeleteI only worked on speed work once in my life and that was when I was training for the monumental mile last year. It seems silly to say that I trained for a mile race but I new all the other runners were going to be speedy and I did not want to be left in their dust. It paid off though because I was much speedier than expected! This year I haven't trained a lick for this race! Good tips. I did not realize hills are equivalent to speed work. I have been doing some hills this summer so hopefully that will help me on race day! Thanks for linking up Kim.
It seems like I'm always running hills (probably because I live on a hill). I have been trying to do weekly speedwork, even if it's just for 20 minutes. I have seen some faster finish times, so I guess it's working.
DeleteFarleks are always fun -- I have a couple of places where I love to run them.
ReplyDeleteSpeed work is hard & quite frankly I'm not sure anything will make it fun. :) But they work so I do it.
I agree, Fartleks are the way to go!
DeleteI do love speed work, but have let Orange Theory be my speed work, and while it's great, it's only a few minutes worth. I think hills can have the same effect and have heard that if you only can do one or the other, choose hills!
ReplyDeleteWell, since I live on a hill (and have several in my neighborhood), I do them frequently...by default.
DeleteI haven't done speed work much either. Since I use run/walk intervals, I know I won't be as fast as I used to be, and I'm OK with that. Using intervals lets me keep pushing with my ITBS, and I'm having more fun without any kind of time pressure.
ReplyDeleteI almost think the speed training is more mentally demanding than physically for me...ugh.
DeleteI just had to laugh! Guess what I was googling this week?! Speed work. The timing of this post is perfect! Thank you! I've tried hill repeats and fartleks - but I am yet to try the stairs and the track and reading this I think I'll schedule it for this Wednesday at the stadium.
ReplyDeleteI'd love to have a stadium close by to run the stairs!
DeleteSo I recently joined a group of runners for Speed work at the track once a week. While I did a few track workouts on my own, I was much more motivated to do them well with a group of people. As I like to say, we suffer together lol. However, I have noticed a major change in my running and have worked my way to a new 5K PR!
ReplyDeleteI think doing speed drills would be more fun (and also more effective) doing them in a group setting because you'd have others to try to "keep up with."
DeleteNot a fan. Never do it.
ReplyDeleteMy speed work is running a 5k race. That is fun!!
I think if I had a group, I would do them. And I did when I was part of a group.
Speed work is definitely not everyone's gig. I have to keep coming up with different distances/drills/places to keep it interesting.
DeleteI LOVE speed work. It's so much fun!
ReplyDeleteWell, my legs are quite a bit longer and much more awkward than yours ;-) I look like a slapstick performer trying to run "fast." (and I feel like one, too) ;-)
DeleteI never really tried to improve my pace with speed work. I just ran. But now I know that I was doing fartleks when I would run for 40 seconds and sprint for 20. Ha!
ReplyDeleteha ha, well, there you go! ((literally)) ;-)
DeleteI like it if I'm in the mood for it. Truth is I haven't done speed work for MONTHS! And I have gotten slower as a result. :(
ReplyDeleteI have a love - hate relationship with speedwork. I never want to do it, I'm always kind of negative about it in the beginning ("I'll never manage that pace") and then when it's done I'm amazed that I did it and I feel good. I am DEFINITELY not a fan of stairs but I know that stairs are such a good workout. I do like the track, a lot! And fartleks are great since they are kind of random. Last night we did UPHILL speed intervals. OH MY QUADS. Nuts. In the end though I was amazed I did it (though I really wanted to curse my trainer when he gave us the assignment).
ReplyDeleteI feel ya lady! I am not the biggest fan of speed work myself, but I know it is good for me! I usually do my best speed work on the dreadmill. I can set the speed pace and it forces to me to actually finish the work! Haha
ReplyDeleteSpeedwork ... it's a love/hate relationship. I know it makes for a better runner, but it is so hard!
ReplyDelete