It’s another edition of Monthly Workouts for Runners BY Runners. Here’s the previous month’s workouts if you missed them:
This month the focus is on speed workouts. For years, I stuck to the treadmill for speed training. I dialed in the speed and then held on for dear life. But then I fell in love with the track two years ago. What used to seem like the most boring thing ever quickly became fun. Or at least fun after I was done with my workout.
Doing speed work on the track upped my running confidence. To hit my prescribed paces, I had to do all the work. I couldn’t allow the treadmill to set the pace. I knew the distance, I didn’t have to worry about having to stop for traffic lights or I didn’t have to worry about climbing a hill to throw my pace off. The track really helped me figure out how to pace myself. Although truthfully, that’s always a work in progress for me. I’m always trying to get rid of my positive splitter status.
I then started to do speed work on the roads to simulate race situations. If I wanted to run faster in a race, I needed to do speed work on the roads. The law of specificity, right? In a road race situation, it’s highly unlikely that the course will be pancake flat and will be in an oval. If it is, it’s most likely a track. Or a cul-de-sac. When doing speed work on the road, I try to run a route that is flatter with a few hills.
Bottom line is if you want to get faster, you’ve got to run faster. So do it on the treadmill, the track or on the road – whatever works for you!
FYI – While I am a certified RRCA Running Coach, I am not your coach. Listen to your body and it’s limitations. Please check with your physician if you are new to exercise or have any questions regarding your health and exercise.
And here are even more Speed Workouts from 5 of my running friends. Pin away so you have a stash of workouts on hand whenever you need it.
Laura gives you the best of both worlds with a long and short Fartlek.
Sarah has a great ladder workout to help achieve negative splits. (I will be doing this one!)
This simple workout from Carly can be done anywhere.
Countdown with Nellie’s speed work.
And don’t forget Allie’s BRILLIANT idea the next time you head to the track!
Where do you like to do your speed work best – track, road or treadmill?