speed training

[Shutterbug]

Does anyone have ideas on what would constitute a good speed training program to include with a
regular running schedule? I usually run 3 to 3
1/2 miles four times a week, but rarely include speed training. Any info would be greatly
appreciated!

Andrew

[Donovan Rebbech]

In article <L0Bib.78447$0Z5.56565@lakeread03>, shutterbug wrote:
> Does anyone have ideas on what would constitute a good speed training program to include with a
> regular running schedule? I usually run 3 to 3
> 1/2 miles four times a week, but rarely include speed training. Any info would be greatly
> appreciated!

Your base is still very small -- build that up first. I'd suggest:

(1) increasing the length of one of your runs to 6 miles
(2) adding an additional 3 mile run each week.

That would give you a total of about 18 miles per week.

Then add intervals.

I'd suggest this workout (which is a total of 3 miles):

800m slow jog warmup 800m fast 400m jog 800m fast 400m jog 800m fast 800m jog cooldown

If you have a track, that's great, if you don't just use approximate distances. The repeats should
all be at the same speed, and the last one should be very difficult.

Cheers,
--
Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/

[Shutterbug]

Thanks for the info. I will try this out and see how it goes. It is amazing that after being in the
Marine Corps for three years, there is really no one that knows a lot about running. It is just get
out there and hit the road...run three miles...and stretch some. You would think we would have it
down to a science by now, but I guess not.

Thanks! Andrew