At some point in training, most runners want to run faster. There are several different types of speedwork that can help a runner increase overall running pace. These workouts can easily be built into a marathon training plan.
Running Intervals
An interval workout consists of four parts.
- Warmup
- High intensity running interval
- Recovery
- Cooldown
Runners should start with a one or two mile warmup at an easy pace. Intervals are run in sets with a fast-paced running leg followed by a slower recovery. Distance for the interval is based on the goal race distance. For races less than 10K, interval lengths can range from 200 meters to one mile. The pace should be at race pace or faster, but not too fast. Running intervals too quickly can lead to injury. There are no definite rules. According to RunLog, pace should go as follows:
- mile intervals: 3 to 5% faster than desired race pace
- 400 to 800 meters: 8 to 12% faster than desired race pace
- 200 meters: 12 to 15% faster than race pace
Ladder or Pyramid Run
One type of interval run that's well-suited for treadmill training is called a ladder run or pyramid run. Runners start at a comfortable pace, turning the speed up a notch with each interval, as if climbing a ladder or pyramid. Once the halfway point is reached, the runner then comes back down in speed with each interval.
Tempo Runs
Considered by Runner's World to be the most important type of speed training, tempo runs are also called threshold runs. The purpose is to train the body to maintain a higher threshold pace over distance. The runner's body will use oxygen more efficiently which delays muscle fatigue during a run. Running pace should be hard but sustainable. Someone training for a 5K or 10K may run a tempo run of 2 to 3 miles, while a marathon runner might do 6 or 8 miles of tempo training.
Fartlek Training Runs
Every runner's favorite word, fartlek is Swedish for speed play. A fartlek run is very freeform. Runners go hard for as much time as they like, then run easy or walk for whatever recovery period they choose. The runner might choose to run from tree to tree or other landmark, then walk until recovered enough to run again. There is no set speed or distance.
Speed training should be limited to once weekly to prevent injury. Runners who are prone to injury may want to limit speed drills to every other week. A combination of these runs may be used in a training program. Runners may want to experiment with different types of speed runs to discover what works best for them during race training.
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