I've just started following RW's 4 day traing schedule and have done a few speed work sessions. What I would like to know is the object of a speed work sessions. I can go faster in my fast bits but have to go slower in the recovery intervals. as a consequence the distance I cover in the time remains around the same. So what do I aim at Faster in speed intervals or overall faster in recovery and not so fast in speed,
Help or pointers to relavant articles appreciated
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i.e. don't "blast" the first couple of reps then "die on your arse".
The purpose of reps is to get your muscles & CV system used to functioning under greater load / at a greater intensity.
Gradually lenghten the reps so that you are running longer distances at a greater speed and your running will get faster.
Good luck.
you're aiming to improve your anerobic threshold by speedwork, which will make you faster over all distances, hard to believe, but after several months of speedwork you'll knock minutes off your race times!
I hate speedwork, cos I like my comfort zone
It also makes me feel inadequate
Look out for the report on the Brighton 10k to see if it works. I'm doing a 60min 10k at the minute.
See you in Brighton
I think the speed training is paying off as today I ran 10 miles at a smidgin under 10 min miles, much better than my 11min miles over that distance. Thanks for the 10k pace advice, 55min here I come :-)