Speed work

speed work is something that everyone should do - walker and runners of all ability benefit from speed work and it mixes up the workouts so an athlete is not doing the same thing all the time at the same pace. if you run at the same pace all the time you get to a point where each run gets easier and easier and the benefits start to go away. Add speed work once a week and vary your paces and you will see the advantages in a hurry. We put all of our athletes through track workouts - we just vary the pace based on ability - we have seen great results with this and have seen many PRs set over the years.

I did my own speed session yesterday - after my open water swim. My session was 400 hard/ 200 easy, 200 h, 200 e, 200 h, 400 e - 4 times. With a 1.5 mile warm up and 1.5 mile cool down.

My 400s were 1:24, 1:20, 1:17 and 1:14
My 200s were all between :36 - :38

I felt great doing this workout - it is nice to work on top end speed to see what limits my body has and how fast i will be able to push it in upcoming races.

Good luck with everything - enjoy the track!