Speed work & Tempo runs?

[Cherylbug]

Hi guys.

I'm hoping you can help me out a little. Will you explain to me the difference in speed work and tempo run/walks and how to correctly do them? I would really like to increase my speed and don't know the correct way to do it without really hurting myself. And would it help to start out on a treadmill so that my speed is somewhat controlled? Would I do each of these just once a week?

Thanks in advance for any advice you can give me. I hope everyone has a great weekend!

 

[mogulskr]

Tempo runs are at a sustained pace for a longer period of time. Speed workouts are a sustained pace (higher then tempo) at a shorter time with a break in between.

I usually alternate speed and tempo each week. For example

A tempo run for me would be 6 miles at 7:30 which is faster pace then I would run a 1/2 marathon in. Every other week the mileage or pace would increase never both. Also I did not start at 6 miles I worked up to it. It will be hard and if you get through it there is a big mental advantage in my opinion.

A speed work out would be 1/2 mile at 7:00 ~ 6:30 and then a 1/2 mile recovery at 9:00. I would do 4 repeats of the same cycle with a 2 mile warm up and 1 miles cool down all at a slow pace. You can adjust it to whatever distance you like, but keep you recover about the same distance as your speed distance.

Hope this made some sense and remeber to build gradually so you reduce your chance for injury.

 

[3DisneyKids]

Scott explained it well. Here is my two cents...if you are new to speed drills, start with very short distances.

I go from telephone pole to the next telephone pole. For the "speed" you want to run at about 80% of max. You are not full out sprinting, but you are definitely working. Then the next set of telephone poles, you drop way back to a slow and easy pace. Then 80% of max, then slow it way down. Start with 6 sets of this. Then work up to 8, then 10, then 12. Once you are at 12...then you start doing TWO telephone poles (and drop back to 6 sets) and so on.

 

[Cherylbug]

Thanks. I appreciate your help.

I think I'll do like you guys and do a tempo run one week and then try the speed work the next week.

 

[scoolover]

The difference between Mogul Scott and This Scott is that his recovery is 800 meters at 9:00 pace. My recovery is usually some puking followed be lying in the grass for 4 or 5 minutes.