WE’VE ALL HEARD that phrase — you can’t keep doing the same thing and expect a different result. So, if you’ve been trying to improve your speed but haven’t been seeing any results, how about trying something a little different to achieve your goal?
Most of us try to avoid speed work because it hurts and for the first timer it can feel like you’re starting from the beginning all over again. Be patient — the gains will come quickly and speed work will not only make you faster but it will also improve your fitness.
The trick is to build up a good aerobic base and ideally have completed the race distance you want to improve on. Then add in speed work to this foundation to further build up your fitness.
1. Hills
For the beginner, hills are a great way to start speed work. You might not feel like you’re running fast but the increased effort to work against gravity will improve your strength.
Try this:
Six x one-minute uphill with a gentle jog or walk back down for recovery. Increase by one rep per week up to 10 reps. This session will be as hard as you want it to be. To begin with, you take it easy and time how far you can run in one minute. As the weeks go by, you’ll notice you’re getting further each week.
2. Fartlek
Fartlek comes from the Swedish term for speed play and it’s basically an unstructured speed session. Do what you can for as long as you can. You decide on the time, distance and pace for your fast running. But don’t overdo it.
Try this:
After 2km of easy running pick a point in the distance which could be a lamppost and run at a pace that you can sustain until you get to it. Take as much time as you need to recover and repeat until you want to cool down. Each interval can be as long or as short as you want. If running with a friend you can add a bit of competition into the mix by taking turns at deciding the distance and pace for reps.
3. Intervals
For a more structured interval session you choose a set distance and pace, or for the beginner it can be time and pace.
Try this:
After your warm up, run for 6×1 minutes at your target race pace with a one minute jog recovery. As an example, if your 5km best time is 30 minutes and you want to target 25 minutes then you would run at five minutes per km pace for one minute with one minute recovery and repeat for six. To work out pace you should ideally use a GPS watch / smartphone app.
As it becomes more manageable you can increase the length of the intervals until you can run for five minutes. When you increase the running time, you must also increase the recovery time. Do not run faster than you need to and only do enough to achieve your goal.
For the first few sessions be cautious and introduce yourself rather than jump straight in — you don’t want the first session to be your last.
If you’re looking for a target for your training, why not join Run in the Dark this November. You can test yourself against the clock, get an official time, and help in the Mark Pollock Trust’s mission to fast-track a cure for paralysis. For more information and registration details, click here.
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I’d agree with the above, far too much credence put on the Bath win, who are a second tier English side, nearing third tier. We’ve beaten nothing this season really so far, just been consistent enough to keep winning. The toughest games were probably Munster and Cardiff last week to be honest, and we scraped a win over Bath away.
I do think that if we get a home QF and SF in the Aviva we can go back to Twickers, and anything can happen then, but Toulouse would be faves at the moment in my book, they’ve just got everything.
I’m a little worried about our second row options, Leo seems to be slowing and Browne is not really up to the white heat of a big HEC game I think. Today’s selection should be very interesting.
I certainly don’t fear Sarries or Quins though, Quins in particular have nowhere near the experience needed, and Sarries are one paced.
Agree completely! We seem to have forgotten that we have a relatively soft pool this year! To be anything but well in charge at this stage would be a disaster!
My big worry is what happens when we play a team with a serious pack and a good backline (eg Northampton for H1 of Heino Final). Defensively we leaked a lot of scores in that first half! If you were to have thrown some fitness and an out and out 7 into that Northampton team – what would the result have been? Haven’t forgotten what Clermont did to us in the RDS a couple of years ago (except on the scoreboard of course).