so if you’re trying to improve your running performance—even if it’s just to get those miles over with more quickly—then you need to incorporate sprint workouts into your routine. the way you do that is with speedwork. “running at goal race pace, track repeats, tempo runs, striders, fartleks—they all fit into the ‘speed’ category of training,” says elizabeth corkum, a usatf-certified running coach at precision run in new york city. “flirting with faster paces during interval training and other speed workouts will get you to faster results over time and help you break through,” honerkamp says. “speed training helps your body get better at supplying oxygen to your muscles in a more efficient way,” which will make a runner improve at any distance.
adding in speedwork just one to two days a week can yield huge benefits—especially if you’re new to it. “i usually start runners new to speedwork with striders,” or short bursts of speed, corkum says. “speedwork is high stress, and so striders are a short taste of that stress. if you don’t know your 5k or 10k paces, go off effort and build up once you become comfortable. “the workout ends with faster paces than the bulk of the workout, teaching the runner to find that next gear while tired.” “use the first one to two intervals as part of your warmup,” says honerkamp. you don’t need to go out too fast or all out at the end.
workout 1: start with a 1-mile warmup. run 8 x 600 meters (1.5 laps of a track) at 5k goal pace, what to do on easy days: tempo workouts for sprinters. presented by track , turf, trails, gravel road, gym if need be. sprinting the florida way – sprint training workouts. mike holloway. by mike holloway, head track coach, university , high school track workouts for sprinters pdf, track workouts for sprinters at home, track and field training program pdf, middle school track workouts, middle school track workouts.
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