Ok, I’ve spent a ton of time working on a fast swim, a pretty good spin, and a ton of running endurance and guess what I got? Just that. Swim like a fish, cycle just as expected, but my run is slowww. I can run all day long, but not quickly. I’ve read about tempo runs, and 880s/440s etc. on a track, but am not sure what to really try. Oympic distance run is my fast-rum goal but feel the need for speed. What would you recommend for speedwork and how often? Thanks.
Old school: Track workout once a week, preferably on the first day after your recovery day. Typical workout: 1 or 2 mile easy warm-up, with a couple of faster and harder-effort pick-ups thrown in. Stretch, then a series of 400meter, 800meter or 1 mile intervals, with appropriate rest time inserted in between the intervals. Then a 1 or 2 mile cool-down.
Something like this:
1 mile warm-up.
12x400m at 6:00/mile or better
1 to 1:30 rest intervals between each 400m
1 mile cool-down
You can get cute and try to lower the speed interval by 3-5 seconds on each 400 once you get good at it.
Later in the season, work up to 4 to 6x 800meter and then 3-6x 1 mile on appropriate time intervals.
New School: 6-10 minute warm-up at varying low-to-medium heartrate levels, 4 to 6x5min. at higher heartrate levels, 6-10 minute cool-down at lower heartrate levels. Take 1 to 3 minutes walking or light jogging rest between each high-heartrate interval. The intervals are commonly known as “anaerobic” or “lactate threshold” heartrates, for obvious reasons.
A guy named Lance Watson has a number of these types of workouts posted on the Inside Triathlon (Coaches Corner) website. They’re good.
T.
I would do the basics of a 10k or half marathon training program. The key run is 30-40 minutes at the best pace you could hold for an hour. If that’s all you do, you’ll get a lot out of it. If you have that one nailed (say, after 6 consistent weeks with about 9 of those runs), then hit the track for some 400s or 800s.
Best bet – buy The Daniels Running Formula and get it all sorted out. Do what he says for 10k/half mary preparation. Pace your bike carefully and you should be able to start running faster.
It worked for me. At Ralph’s half IM in '02, I got off the bike 27th in AG, and finished 62nd. In '05, I got off the bike 29th and finished 32nd. Not “fast” yet, but getting faster.
In my experience, the key to running faster is (no surprise) more and better run training, supported by more cautious bike pacing.
Tony, do you coach?
That seems like a brilliant knock down analysis. You do seem to know your stuff.
Plus, you’re a kook, which helps! ;
I have a degree in exercise physiology, which I mainly use to impress 18 to 20 year old women. Sadly, it hasn’t helped, and my wife is starting to get suspicious (hee-hee).
Tony
Ashburn and Big Kahuna- Thanks. I’ll give them a try and report back on how it work out. Appreciate your guidance.
Take your time in building in the speed/track workouts suggested above. These types of workouts have a higher probability of injury if rushed into (I speak from experience).
Yo XXX,
To help your running speed…
In the short-term (this tri season) - try some of the higher intensity runs suggested in the earlier posts, focus on consistent and regular running, don’t try to ramp up volume too quickly
In the long-term - after tri season, add some run-focus training blocks, build up your running mileage, race some running races (5k to half-marathon), incorporate drills and strides regularly, address any body composition issues
Good luck,
Matt