surfNJmatt wrote:
I run 6 days a week.
I mean if I add a day of speed work which i have never done in my 10 years in Tri. How long until I should see an increase run speed
IME after running 5-6 days/wk, ~60km/wk, all easy with some strides and/or hill sprints for several weeks in the context of Tri training, adding a track/track-like workout per week I see an increase in run speed en 3-6 weeks.
For example using a progression like 12x400x200 > 8x600x300 > 6x800x400 > 5x1000x400 > 4x1200x400 > 3x1600x400 work intervals around 3-5k pace with slow jog active recovery, I start to feel better the week of 6x800 and I can ran a decent-for-me 5-10k instead of the 3x1600, which I don't like very much, BTW.
Ale Martinez
www.amtriathlon.com