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May 23, 2013
 Running Community

 Bulletin Boards
Bulletin Boards -> Running Tips/ Training -> speedwork

Message Category: Running Tips/ Training
Topic: speedwork
Reply:
From:
Date:
All speedwork not equal
Ski
6/14/00 1:10:08 PM ET

The answer to your question depends on your goals. If you just want to finish a marathon, you can do it without doing any speed work. If you're looking for the best performance you can muster, then speed work will help a great deal.

There are varying degrees of speed work. Varying pace and distance of the repeat stresses your body in slightly different ways and improves different areas. Short (less than 2 1/2 minutes) efforts run at about your mile race pace will help improve turn over and efficiency. Efforts lasting 2 1/2 to to 5 minutes run a bit slower than your 5K race pace will improve your Max VO2 (maximum rate your muscles can absorb oxygen from your blood). Runs lasting from 5 to 20 minutes run a bit slower than your 10K race pace will help increase your lactic threshold and help you get used to running quick for longer periods of time.

For the marathon, I think the order of importance of these speed workouts is from long to short (i.e. concentrate more on the 5-20 minute stuff). You can do them either on a track or out on the roads as a fartlek.

Good luck!

Message thread:
  • speedwork - [geoff 6/8/00 7:58:05 PM ET]
    • All speedwork not equal - [Ski 6/14/00 1:10:08 PM ET]

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