RUN Faster to GET Faster....REST harder to RUN Faster

Track and Speed work is probably the most underrated training in the recreational runner's training arsenal. Not only because understanding the physics of it is sometimes complicated but also in most cases the workout is not performed correctly and then they end up broken and unable to run or train again for a day or three and they just cut it out of their schedule.

Like the title says - you need to run faster to get faster....BUT....

You also need to rest harder to recover better to be able to run faster. Physiological adaption is the name of the game. Getting stronger, faster and more economical on your runs.

Most speed workouts are written in interval style and normally has allotted rest or recovery periods written into them, ranging from a slow jog, a stand still rest or active rest ranging from normally anything from 30 seconds to sometimes 2-5 minutes.

For the average weekend warrior that may seem a waste of time, because time economy in our training schedules are essential due to life pressures and daily family and work responsibilities. They see that they can cut down the workout time by 15/20 minutes and they speed through the workout.

They rush through the workout, cutting the rest periods short and the intensity of the workout then weans towards the end, or they cannot keep the speed and intensity they should, and they feel deflated, weak and tired after the workout because they couldn't reach the goal post or bench mark set for that workout.

What then in turn happens is, most of them then are so tired after the workout, they skip the recovery run the day after, end up with legs like LEAD two or three days after on their Tempo/Threshold/Long run and then feel like they aren't moving forward in their training.

Make sure your rest and recover just as hard in your speed workouts, whether its track intervals, hill intervals or just fartlek sessions. These rest periods are designed to get your body primed for the next interval so you can do each of the 5/8/10/20 intervals at the same intensity of the first one. Thereby ensuring you actually get the physiological adaption and move forward in your workouts.

The Next Excuse I get....

BUT COACH....

"I CANNOT KEEP UP WITH THE COUNTING THE INTERVALS"

Most Fitness watches these days has a workout creation function that you can use, OR employ a coach that uses programs that sends these workouts straight to your watch and you can just press a button and run - most people run with head sets, THE WATCH ACTUALLY TALKS TO YOU!

No excuses needed! We can make a plan.

Next time, make sure you keep to the RECOVERY AND REST periods in that track workout. YES its suppose to be hard. They are designed for you to go into your RED ZONES, but you will thank your coach when you race and those faster speeds comes naturally!

Happy running

Much Love

Coach M