3. Speed Training
Training for a race? Just looking to shave some minutes off of each mile? Speed training is key!
This is something Bill and I are planning to work on once we recover from the marathon training. Right now we’re going for distance and not worrying about speed, but speed training is great for heart health and for keeping fit without running such long distances. Active.com has a nice 12 week speed training program that looks great. It mixes up walking, jogging, and sprinting to gradually up your speed.
If you’re going to try out this program, there are a couple of running terms that you need to know:
- Tempo Pace – This refers to pushing yourself a bit faster, but not running at a sprint. You should still be able to talk with your running buddy, but it won’t be as easy as when you’re just jogging.
- Fartlek – My inner 7-year-old wants to make a joke about this one, and maybe Bill and I have been calling this a “fart leg.” Fartlek refers to interval training where you all-out sprint for a very short period, then walk or jog to recover. Your sprints shouldn’t be more than 15 seconds at a time, but you should be running as fast as possible.
The Active.com program combines Tempo Pace, Fartlek, and hill and interval training to up your speed over time. The recommendations are for a treadmill, but you could just as easily do this training outdoors.
Are any of you guys doing a running training program that you like? I’d love to hear what’s working for you in the comments!
Image Credit: Creative Commons photo by lululemon athletica