But for what it is worth, and from my limited understanding, the key is to incorporate speedwork, hill repeats and tempo runs into the training program.
I alternate between speedwork and tempo runs each week, and add some hill repeats into one of the easy or tempo runs. This post focuses on speedwork and hill repeats.
Speedwork has various forms. The most common is interval training: run at a fast pace, but not all out sprint pace for a certain distance, then slow to a jog for recovery. Then repeat the interval again. I start with two intervals, and increase by one more in two weeks' time, up to a max of four or five intervals.
This is a typical example of speedwork interval (which I did today): 2.4k warmup, 3 times 1,600m @ 5:32 min/k with 800m recovery jogs.
[note: 5:32 is speedwork for me, but it may be a jog for others!]
Runners new to speedwork should start with 400m intervals, with 200 to 400m recovery jogs. The pace of the interval runs should increase gradually (remember the 10% rule?). I happen to work with 1,600 m (1 mile) repeats as I am training for the half.
With time and perseverance, speedwork trains good turnover or cadence. You'll also find easy runs significantly easier after a speedwork run.
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Other forms of speedwork would be fartlek (a Swedish term for speed play) and the Yasso 800.
The basic idea behind Fartlek is to have you run at a given time, 2 minutes for example over undulating terrain or flat wherever your run may take you. The effort prescribed can be at 10k race pace to whatever speed you wish to make your effort. The rest in-between is normally at an easy pace to allow recovery before the next effort. The intensity, duration and terrain is determined by the runner. A good way is to simply pick out a lamp post, or a traffic light, or a tree any distance out and speed up to it. Fartlek can be used on all terrains, even on a track surface. In contrast, the interval training structure prescribes a given distance run in a given time with a given rest.
Yasso 800: Simply run 10x800 sprints on a track in a certain time, with a 4:00 jog between each one. The Yasso 800 principle claims to be able to predict marathon race time. The average time for the 800 sprints in minutes is the marathon time in hours. So a 4 min time for 800m translates to 4 hours for the marathon. Personally, I am a little skeptical, so I have yet to try this. [In any case, I don't like running round the track... I find it very boring.]
Hill Repeats is simply running up hills or slopes. The idea is to strengthen the hamstrings (upper back leg muscles), the primary muscle for forward propulsion. Take small but quick steps. Maintain an upright posture, and use work your arms to help maintain momentum.
With time and perseverance, speedwork trains good turnover or cadence. You'll also find easy runs significantly easier after a speedwork run.
View Larger Map
Other forms of speedwork would be fartlek (a Swedish term for speed play) and the Yasso 800.
The basic idea behind Fartlek is to have you run at a given time, 2 minutes for example over undulating terrain or flat wherever your run may take you. The effort prescribed can be at 10k race pace to whatever speed you wish to make your effort. The rest in-between is normally at an easy pace to allow recovery before the next effort. The intensity, duration and terrain is determined by the runner. A good way is to simply pick out a lamp post, or a traffic light, or a tree any distance out and speed up to it. Fartlek can be used on all terrains, even on a track surface. In contrast, the interval training structure prescribes a given distance run in a given time with a given rest.
Yasso 800: Simply run 10x800 sprints on a track in a certain time, with a 4:00 jog between each one. The Yasso 800 principle claims to be able to predict marathon race time. The average time for the 800 sprints in minutes is the marathon time in hours. So a 4 min time for 800m translates to 4 hours for the marathon. Personally, I am a little skeptical, so I have yet to try this. [In any case, I don't like running round the track... I find it very boring.]
Hill Repeats is simply running up hills or slopes. The idea is to strengthen the hamstrings (upper back leg muscles), the primary muscle for forward propulsion. Take small but quick steps. Maintain an upright posture, and use work your arms to help maintain momentum.
The down slope run is usually tough on the knees, but good for the quadriceps muscles (upper front leg muscles). I used to speed run downhill, but to avoid injury, I jog down nowadays. It is even recommended that we walk downhill.
Recover for a few minutes and then repeat the hill run. I typically do 3 to 4 hill repeats. Start with gentle slopes and work your way (10% rule again) to steeper slopes. Hill work helps build strong legs. You'll find running on flat roads easy after a hill workout.
The scenic Bedok Reservoir route (above) provides good training for hill repeats. There is a modestly challenging hill to the west side of the reservoir. Running to the reservoir takes me through a overhead bridge, and the ram counts as well.
Other slopes in the area include those north of Tanah Merah MRT station, and the neighborhood south of Simei MRT station. Loyang Avenue between Pasir Ris and Changi Village is gentle, though long.
As many runners realize, our bodies are very adaptable. Speedwork helps the body adapt to faster paced runs.
Recover for a few minutes and then repeat the hill run. I typically do 3 to 4 hill repeats. Start with gentle slopes and work your way (10% rule again) to steeper slopes. Hill work helps build strong legs. You'll find running on flat roads easy after a hill workout.
The scenic Bedok Reservoir route (above) provides good training for hill repeats. There is a modestly challenging hill to the west side of the reservoir. Running to the reservoir takes me through a overhead bridge, and the ram counts as well.
Other slopes in the area include those north of Tanah Merah MRT station, and the neighborhood south of Simei MRT station. Loyang Avenue between Pasir Ris and Changi Village is gentle, though long.
As many runners realize, our bodies are very adaptable. Speedwork helps the body adapt to faster paced runs.
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