Training question

[dkostel]

Hey Wishers. I couldn't believe how many of you all there were at the race, very impressive. I think second only to TNT. I ran the race with my 14 yo niece but I think that was probably a one time shot for her. I, on the other hand, have already signed up for the DL 1/2 and am thinking about the full for 2010.
Is there going to be a WISH team presence at the DL 1/2? If so I'd like to hang out here and join in. You all looked like you were having a lot of fun.
I have a training question if anyone could answer or point me to a resource I'd appreciate it. I would like to train to run faster. My goal was to "run" as much as possible and finish the first one. I managed to jog, only stopping for water, restroom, etc. Now I'd really like to improve my time. Can anyone suggest a training program for this? I certainly have plenty of time.

Thanks in Advance-

Donna

 

[gatorphipps]

Hey Donna.....WELCOME! The WISH team is an AWESOME team...lots of fun and encouraging.
Now to your question....Basicly, the only way to run faster is to run faster.
I do speedwork and hillwork.
Speedwork: I sometimes go to a track and this is what I do. 400 is 1x around the track.
WU - 400
fast - 400
recover - 400
fast - 800
recover - 400
fast - 1200
recover - 400
fast - 1600
recover - 400
fast - 1200
recover - 400
fast - 800
recover - 400
fast - 400
CD - 400
or........You can do Yasso 800s.
Build up to all this so as not to get hurt. Only do it on week 1x a week. and on weeks you dont do hillwork.
All hillwork is: running up a long hill at a hard effort then recovering then doing it again....repeat several times...build up to this and 1x a week on weeks you don't do speedwork.
I do my LRs on Friday and the hill/speedwork on Wednesdays.

Hope this helps!

 

[dkostel]

Thankyou!
This is most helpful.

 

[Tiger Lily 03]

Donna, glad you are joining us. I'd recommend the book by John Bingham Marathoning for Mortals. It has a schedule of walking to running the half or full and also includes a schedule for cross training (XT) and speed/hill work. I like this book because, for me, it is an easy to do program and has motivational information. There are several other books, web sites that have similar information. Stop by your local library or book store to browse the books and choose if you'd rather something other than Bingham.

In addition to the speed work Christaf posted, you can alternate that with hill work too. My program calls for speed work and hill work alternating weeks. Definitely you want to include XT with stretching and perhaps Pilates and strength training. The amounts and combinations are endless and of course need to be neatly tucked into your busy schedule

 

[disneygirlinnj]

Hi Donna!

Along the lines with what the other said, interval running is what I was always told to do to increase speed, stamina, etc.

Sprint for a certain distance, jog/walk the same distance, sprint that distance again, jog/walk etc. In the beginning I would walk at the slower leg of the training, now I'm slowwwwly starting to just bring it down to a slow jog. When i run outside not on a track, I usually use telephone poles as guidance. sprint 3-5 poles, walk 3-5 poles, etc. You can also change it up and make your walk/jog distance shorter then your sprint distance.

Good luck!

 

[gatorphipps]

Hi Donna!

Along the lines with what the other said, interval running is what I was always told to do to increase speed, stamina, etc.

Sprint for a certain distance, jog/walk the same distance, sprint that distance again, jog/walk etc. In the beginning I would walk at the slower leg of the training, now I'm slowwwwly starting to just bring it down to a slow jog. When i run outside not on a track, I usually use telephone poles as guidance. sprint 3-5 poles, walk 3-5 poles, etc. You can also change it up and make your walk/jog distance shorter then your sprint distance.

Good luck!

Thats a good idea too if you cannot get to a track...WU first though....it is called Fartlik (SP?) HeHe...you know you are a runner if you can say that w/o laughing.

 

[disneygirlinnj]

Thats a good idea too if you cannot get to a track...WU first though....it is called Fartlik (SP?) HeHe...you know you are a runner if you can say that w/o laughing.

haha OK i'm totally not a runner yet b/c I still giggle every time

 

[laxdef69]

Thats a good idea too if you cannot get to a track...WU first though....it is called Fartlik (SP?) HeHe...you know you are a runner if you can say that w/o laughing.

Fartlek



sniff



still kills me.

guess i'm not a runner...

 

[SAHDad]

I can say Fartlek without laughing, but I first heard it during my HS years, so I laughed about it then.

Fartlek means "speed play". A Fartlek run can include walking, sprinting, a tempo pace, a relaxed jog, or all of the above. Basically, you just move as you feel - fast when you want to go fast, slow when you want to go slow.

(Somewhere I have a shirt that, on the front, says Fart-lek, and on the back "It's a running thing, you wouldn't understand.)