Building Speed

The MarathonTalk podcast has a great section on building speed into your running, which it is important whether you are training for a marathon or a 5K.  Hit play on the player below and move it to 34:05 to listen to it.

34:05 - Training Talk - Building Speed

- Lessons from Tom's Magic Mile training (forum diary)

- Less can be more

- Increase recovery times

- Be patient

- Find a good surface

- Get the right shoes

- Get the right times

- Group = mojo

- Tom's sessions...

2 x (2 x 800) with 3 minutes between reps and 10 between sets

1,000 / 600 / 400 with 15 minutes between reps

4 x 600 with three minutes between reps

12 x 200 with 100 jog then 800 time trial after 5 minute recovery

3 x 600 with 4 minutes recovery

6 x 200 with 4 minutes jog recovery

3 x (2 x 400) with 3 minutes between reps and 7 minutes between sets

6 x 300 with 3 minutes recovery

2 x 1,000 with 15 minutes recovery

3 x 800 with 3:30 recovery, 5 minute jog, 3 x 200 with 200 jog

8 x 60 seconds with 3 minute jog recovery

8 x 200 with walk back recovery

http://www.marathontalk.com/podcast/episode_178_adharanand_finn_part_one.php

Photo's courtesy of Paul hammond