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/