Coach Corner

Speed Work

Yasso800s
Take your marathon goal time in hours and minutes  and convert this to minutes and seconds. For example , if your marathon goal time is 3hours and 10 minutes then convert that to 3minutes and 10 seconds.
First do a easy warm up 5-10 minutes jogging and a few warm up exercises.
Next try to run 800 meters (approx 1/2 mile) at your converted time (3:10 in this case).  Recover after each 800 by jogging or walking for the same amount of time (3:10in this example.
Start with three or four repetitions per work out  in the first week and build up each time you perform the workout.
PACING

• JOG RECOVERY – A period of extremely slow running (barely above walking pace) in between the efforts in a speed session.

• EASY – A gentle jog at below 60% working heart rate (WHR). Running at this intensity will help your body recover between harder workouts while still building your aerobic fitness and muscle strength.

• SLOW – Conversational pace (60-65% WHR). This is the speed at which you should do your long runs. It might feel awkward at first but it’s better to hold back initially and last the distance than set off too fast and burn out just a few miles later.

• STEADY – A comfortable but purposeful pace similar to your race (marathon) pace (65-75%WHR). The steady run helps teach your body economy and also familiarises you with the speed you should set off on race (marathon) day. After a few runs at this pace, make a note of your target heart rate as you’ll really need to stick to your guns in the first few miles of the race and avoid getting caught in the rush.

• THRESHOLD (THR) or BRISK – Around your target half-marathon pace (85% WHR). ”BRISK” sometimes refers to half marathon pace while “THRESHOLD” refers to 10 mile pace. Often described as feeling ‘comfortably hard’ aim to hit about an 8 on a perceived exertion scale of 10.

• FAST – your 5k or 10k pace depending on the distance of the speedwork reps (85-95% WHR). Try to hit your 5k pace for reps measuring up to 400m and your 10k pace for reps between 800m and 1 km length.

• FARTLEK – an easy pace with fast bursts as you wish (75-85+% WHR)

SOURCE – Runners World magazine