Speed vs. Endurance
The time for speed work is now.
Speed and endurance are both important for all runners - no exceptions! But blending both in a training schedule can be tricky. Very often speed training is neglected in favour of distance training and more miles.
But right now we’re in a pandemic and there are no races on the schedule and no urgency to hit those big mileage weeks and weekend long runs. It is the perfect time is to focus on speed.
Give and Take
Running speed workouts involves higher intensity than endurance training, and when intensity goes up - something must come down. Volume (weekly mileage) must come down. Intense training requires more recovery time and therefore more days off, easy days, and shorter runs.
Adding speed workouts means giving up some other training, which can be really hard to do with a marathon or half marathon on the calendar. Proper preparation for these long distance races require volume, time on feet, and consistent long runs - these aspects of training can’t be compromised. During the build up to a longer race it seems there’s no time to step back the weekly mileage in order to fit in some speed work.
Running Fast will Help You Run Far.
WHY are speed workouts necessary?
Speed training is absolutely necessary for making gains, and by that I mean running faster and running farther. Running fast makes our normal pace feel slower and more comfortable. When our normal pace feels slower and more comfortable, we are able maintain that pace for a longer time without slowing down or stopping. In this way, fast running improves our endurance.
Anyone can do speed training, and it doesn’t have to be on a track. Click here to read about a simple speed workout that anyone can try.
Recovery
Speed workouts require longer recovery times even than those really long weekend training runs. When we run fast, our stride actually changes - range of motion is increased.
Our muscles are made up of many muscle fibers. When we run fast we are calling more muscle fibers into action than we do with slower paced running.
It is reasonable to expect increased recovery time of 1-2 days (or more) from a speed workout. Proper nutrition after a speed workout can be very beneficial with recovery.
Focus on Speed
With races off the table for now, why not back way off those weekend long runs and instead focus on running faster? A clear calendar means we have the luxury to take that extra day off, push the next workout or run back, and allow for proper recovery in between workouts.
Remember that weekly mileage (the number we like to focus on) is just one aspect of training. Weekly mileage will go down while the training focus is on speed work, and that’s ok - in fact that is the smart way to approach speed work and avoid burnout or many preventable injuries.
Looking Ahead
When races are scheduled again and events put back on the calendar, that’s the time to turn the focus back onto hitting those miles, and ease off intense speed work. That’s when the real benefits of speed training will start to show. Easy pace will be slightly faster than it used to be, recovery times slightly shorter, and PR celebrations more frequent.
Get personal guidance and a custom training plan including speed work designed specifically for you. Schedule a free consultation today to learn more.
Nicole Sifuentes is a former professional runner and 2-time Olympian, a Certified Strength and Conditioning Specialist and full-time Running Coach for adults of all ages and abilities. Read more about her services, and schedule your free coaching consultation.