DopeyBadger
Imagathoner
- Joined
- Oct 15, 2015
- Messages
- 10,345
May Training Report
Total Running Miles - 110.1 miles
Total Running Time - 16:03:07
Average Running Pace - 8:45 min/mile
@Kathymford Speed work can definitely zap me. The key for me is making sure to balance the hard stuff with easy stuff. For every minute I spend doing hard running (anything faster than marathon pace), I spend 4 minutes doing easier running (marathon pace + 40 seconds or slower) on a weekly basis. This helps maintain balance in the plan. My judge for whether any individual workout was too tough was determining after the workout whether or not I could have done one more interval. If I'm doing 4 x 1.5 mile repeats, then when I'm finished I should feel like I could have done a 5th repeat. If I feel completely spent, then I likely trained too hard. If you feel like the speed workout is infringing on the rest of the week's workouts you could consider:
1) Less intervals of speed (instead of 10 x 400, you could do 8 x 400).
2) Increase rest intervals distance or length of time (normal recover with 400m slow running between fast running (maybe extend it to 600 or 800m) or if by time instead of 2:00 try 3:00).
3) Increase the warm-up length to ensure your body is prepared for the speed intervals (you need at least 6 min of easy running minimum before starting sprints).
4) Slow down the speed interval's pace (it's possible you're running your speed too fast and making the workout too tough). The speed of a speed interval depends on the distance you're training for. Halfs/Fulls speed work is likely at 5K pace. 5K/10Ks would have speed at 1 mile or 3K pace (but significantly shorter distance/duration at those paces then compared to 5K paced intervals).
Total Running Miles - 110.1 miles
Total Running Time - 16:03:07
Average Running Pace - 8:45 min/mile
@Kathymford Speed work can definitely zap me. The key for me is making sure to balance the hard stuff with easy stuff. For every minute I spend doing hard running (anything faster than marathon pace), I spend 4 minutes doing easier running (marathon pace + 40 seconds or slower) on a weekly basis. This helps maintain balance in the plan. My judge for whether any individual workout was too tough was determining after the workout whether or not I could have done one more interval. If I'm doing 4 x 1.5 mile repeats, then when I'm finished I should feel like I could have done a 5th repeat. If I feel completely spent, then I likely trained too hard. If you feel like the speed workout is infringing on the rest of the week's workouts you could consider:
1) Less intervals of speed (instead of 10 x 400, you could do 8 x 400).
2) Increase rest intervals distance or length of time (normal recover with 400m slow running between fast running (maybe extend it to 600 or 800m) or if by time instead of 2:00 try 3:00).
3) Increase the warm-up length to ensure your body is prepared for the speed intervals (you need at least 6 min of easy running minimum before starting sprints).
4) Slow down the speed interval's pace (it's possible you're running your speed too fast and making the workout too tough). The speed of a speed interval depends on the distance you're training for. Halfs/Fulls speed work is likely at 5K pace. 5K/10Ks would have speed at 1 mile or 3K pace (but significantly shorter distance/duration at those paces then compared to 5K paced intervals).
