I made a decision in regards to our training plan and my husband and I have decided to focus on the 5k for our first spring race. We are disappointed that we won’t be ready to do the half-marathon but happy that we are both healthy and injury-free. Training for the 5k will look different than our typical longer distance training as we will have shorter long runs and be doing speedwork. Speedwork is my nemesis, which is probably why I have neglected it over the last year. When I first suffered my shin injury in May 2018 it was after a speedwork session. I think this made me afraid to incorporate it back into my training even though I know it is essential. I love the results that I can get from working on my speed so that I can run faster. However, I dislike how hard it is, especially right now. I feel like my fast-twitch muscles have taken a long winter’s nap. Unfortunately, fast-twitch muscles are the easiest to lose. And my neglect of speed work and time off from injury has certainly impacted them. Long distance running works the slow-twitch muscles (these generate less power but last longer), which allow for me to run for 10 plus miles. Though, to run shorter distances such as the 5k (yes, still considered distance running) I need to incorporate more sprinting and shorter faster spurts such as strides or fartlek type runs (this is not to say that this type of speedwork isn’t important in longer distances such as the half-marathon or marathon). Fast-twitch muscles are very powerful and allow for those strong bursts of speed. However, these muscles fatigue much quicker than slow-twitch muscles. A good example is to look at the pace that I can sprint for a minute and how I cannot sustain that pace. When it comes to developing and strengthing fast-twitch muscles in order to run faster, the old adage is true: In order to run faster, one has to run faster. I know that I have mentioned this before but it is so frustrating. It’s one of those incredibly obvious and yet, annoying statements. Below I have some excellent advice and examples of speedwork training from a cross-country and track coach, who has been coaching for over 47 years. I’m also lucky enough to call him my dad and my coach. If you are looking for customized training plans, don’t hesitate to leave a comment below or direct message me on Instagram.
PAUL’S TRAINING CORNER
BY PAUL ZWINTSCHER, CROSS-COUNTRY & TRACK COACH
It is important to mix in speedwork with your long runs and tempo runs if you want to run faster in races and improve the efficiency of your running. Two examples of speedwork are listed below. For both of these examples, warm up with 10 minutes of easy running and cool down with 20 minutes of easy running.
1) 2 minutes of running at a pace that is faster than your race pace with 2 minutes of jogging rest. Start with 5 of these and work up to 10.
2) 5 to 7 minutes of running at a pace equivalent to your race pace with a 3 minute jogging rest. Start with 3 of these and work up to 6.
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