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Runners World Articles: Archives - August 2002

TWO-FOR-ONE TRAINING

Speedwork improves speed, but not always endurance, Here’s how to boost both at once.

Runners often define “hitting the wall” as the bone-aching, spirit-crushing fatigue that overcomes marathoners sometimes after mile 18. But you can actually hit the wall during any race, no matter the distance, if you don’t prepare your body properly for the rigors of the final meters or miles. Specifically, many runners do speedwork, but few run enough repeats during their speed sessions to prepare themselves properly for the entire race distance. To run strong from starting gun to finishing tape, you need to include speedwork that targets your specific race distance. I like to call these workouts “endurance-speed” sessions. During these sessions, you’ll gradually increase the number of repeats you perform in order to stimulate the race effort required.

Endurance-speed sessions prepare your body to run strong throughout the entire race, and teach your body how to judge pace. After all, it’s easy to run you repeats too fast if you’re only doing a few of them . But during endurance-speed sessions, as you increase your number of repeats, you have to control your pace so you can complete the workout. Once you learn to pace yourself, you’ll find it easy to do the same in a race.

ANATOMY OF AN EDURANCE-SPEED SESSION
Your endurance-speed workouts should be done once every other week, with a tempo run in its place during the off week. Be sure to include the following in each session:

Room to Run. Endurance-speed workouts can be done on a track, or anywhere that is accurately measured, fairly flat, and relatively traffic free.

A thorough warm-up. Warm up by walking for 3 to 5 minutes. Then jog for 6 to 10 minutes. Once your legs are loose and relaxed, do three to six strides (where you accelerate for 50 to 100 meters), with each one gradually increasing in speed until you reach your race pace. Walk between each stride for 30 to 60 seconds. Remember, no sprinting.

The Right Reps. The best length for your repeats depends on your goal-race distance. Here’s what I suggest: 400 meters for 5K and 10K runners; 800 meters for half-marathoners; and 1-miles repeats for marathoners.

A Gradual Build-up. Start with three to six repeats; and increase by one or two per session. Each repeat should be run at, or slightly faster than, you goal race pace. You maximum number of reps depends on your goal race distance: 12 x 400 meters for a 5K, 17 x 400 meters for a 10K; 14 x 800 meters for a half-marathon; 10 x1 mile for a marathon. (Advanced, competitive runners can run an additional two or four repeats for any of these workouts if desired.)

Appropriate Recovery. Walk or jog slowly between repetitions-2 to 3 minutes between 400s, 3 to 4 minutes between 800s, and 4 to 5 minutes between miles.

The Correct Cool-down. To cool down, reverse the warm-up, but don’t include the strides.

The Do’s and Don’ts of Endurance Speed
Sincere an endurance-speed workout can be significantly longer than other speed sessions, be careful not to overdo it. Otherwise, you’ll end up with a few aches and pains (or worse). Here are the most important strategies to keep in mind:

Do select a realistic and conservative goal race and pace.
Do run a consistent pace for each repeat.
Do finish each workout knowing that you could have run one more repeat at the same pace.
Do follow each workout with either a complete rest day or an easy-running day.
Don’t do endurance speedwork more than once every 2 weeks, and don’t run the half-marathon or marathon workout during the same week as a long run or race.
Don’t sprint during any portion of the workout.
Don’t increase your repeats by more than two per session.
Don’t forget to have fun.