Hello, I'm a RW virgin if you like, and I have been running on and off for 3 years and have entered into the London Marathon for my sins.
Could anyone give me tips on speed work, I have to train inside in the winter as it is too dark and not safe to train outside during the week and I have to save my long runs for the weekend anyway.
Any help would be gratefully received.
Amanda xx
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I assume that you will be doing your indoor training on a treadmill. First of all, you should ease into speedwork gently - trying to run too hard before your body is ready for it risks injury.
A beginner's speedwork session on a treadmill might look like:
- 10 to 15 minutes easy pace to warm-up;
- accelerate the 'mill to a pace which is 'comfortably' hard (you shouldn't be gasping for breath but, equally, the pace should be fast enough so that you can't easily speak in full sentences);
- sustain that pace for 2 - 3 minutes;
- slow down the treadmill to an easy pace and recover for 2 minutes;
- repeat 4 more times;
- finish off with 5 - 10 minutes easy cool-down;
- stretch afterwards.
You could also incorporate a bit of speedwork - such as few strides - during your long runs.
Good luck!
Shall plod on though...
Have also had a really productive pm at work - does running at lunchtime increase productivity??
Oh, I've heard some ruder suggestions as well ;-)