Speed On A Saturday

It is a little over one month into my training program for our upcoming event, “5 Wonders Under 25 Minutes.” I thought it was time for you to see a portion of our workouts. So last Saturday we shot a short video of our speed workout. I was doing a 100 meters 16 times. This workout was to work on my running form, stride efficiency, and turnover.

Next week I move up to repeating 200 meters a little faster than race pace. After a few weeks of feeling the power muscles being engaged, then it will be 1/4 mile repeats and then 1/2 mile repeats in April. Finally, I will do a 3/4 mile time trial at the beginning of May before I race on May 29th.

I feel it is important that I incorporate fast running twice a week as a mile runner. I will increase the number of my repetitions each week as I build my racing form and my body. I do not want to jump into doing 1/4 mile repeats at the beginning of my training program. I want to establish not only an aerobic base, but also a speed base. That is why I spend time going from 100 meters, then 200, 1/4, 1/2, and 3/4.

The sprints and intervals will prepare me for the speed necessary for the mile. The tempo, long runs, and recovery runs will prepare me for the strength necessary for the mile. This is why I like the mile race so much – you need speed and strength.

Enjoy the video below and most of all, enjoy your speed workouts for your race preparation as well!

Posted in - My Daily Journal 2011, Author - David O'Meara, Topic - Biomechanics, Topic - Training.

Leave a Reply

Your email address will not be published. Required fields are marked *