Speed Movements

Speed Movements (SM) aka speed “work” produces comfort and stability to any race distance by improving upon the running economy. Participants competing in the Broad Street Run will benefit from the added SM resulting in a stronger pace. The athlete’s obligation is to add SM to the training curriculum which is the ingredient that completes a well-balanced training plan. SM produces a strong frame as well as confidence in the runner. The key to sustaining a solid pace in a race is the appropriate supply of SM added to the training plan. One cannot flee from the presence of SM training while striving to secure a respectable finish.

The Purpose of SM is to improve stride frequency or leg turn over. SM workouts form and improve the athlete’s fitness level. Frequent confessions heard are; “running is not physically comfortable, thus the reason we stopped running.” The art of SM loads the body’s physical stress level conforming the frame to accepting heavier loads yielding the normal range of relaxation while running. Yes, the more SM accomplished, the more you will feel relaxed at your ordinary runs, which increases the joy of running.

Training Examples:

The famous 200 repeats

The most common speed work distance time is around 30-60 seconds. This matches up well with the 200-meter distance. The pace goal in speed work is your 5k pace or faster. This is a perfect SM pace that can be held for 60 seconds without too much stress. The runner should set a goal of performing six to eight 200-meter repeats with a one-two minute recovery in-between.

The core strength 800’s

Start your first week of 800s with just three repeats. The pace should be around 90% effort level. Keep that pace as your guide and stick to it. If this pace is too easy then increase it, thus if to hard decrease it. The goal is to find a pace that is challenging enough encouraging proper growth resulting in faster times. Every week increase the number of repeats by one. Work your way up to 10 repeats. Between the repeats jog easily one lap (1/4 mile). The 800 repeat helps to work on speed while transitioning the runner to longer periods of fast pace mimicking a longer race such as BSR.

One Mile Repeats

The one-mile repeat is a serious movement, which if done correctly and consistently will guarantee a PR.  There is no mystery, it is what it states “one-mile repeats.” Measure out a flat and straight one-mile distance (or track). Perform your 10-20 minute slow jog warm-up. Run the one-mile distance at your 5K pace or faster, two-three minute slow jog or walk recovery in between, repeat four times. Run a 10 minute slow jog recovery at the end then find a couch or bed to collapse.

Always warm up and cool down before and after speed work. Our sessions start with a one-mile slow pace warm-up and a one-mile easy pace cool down. During the SM try to concentrate on running smooth, powerful, relaxed, and in control. SM sessions should be performed once a week.

 Happy Running!

John Carlson
Coach RRCW

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