Since I have been running I have never bothered about "speedwork". The only types of run I do is typical tempo runs (8-10m @ 6:10-6:40) at marathon pace and then I do slow recovery runs (1 min. slower). My main goal is sub 3hrs marathon.
My training is very simple. I don't do and don't like hill work. The risk of injury appears to me too high (different type of running). However, I run in a hilly terrain (slowly).
Haven't explored running on the track yet or doing intervall sessions.
Over shorter distances, I can do a 5k in 17:xx. However, I am not particular interested in everything below 10k. My PB's 35:46 (10k), 1:22hr (1/2m), 2hrs(30km), 3:08hrs (Marathon).
The question is should I bother about speedwork? If so what kind of intervall should I be running? Would that be benefical for the marathon? Should I rather stretch the tempo runs a bit further?
Any opinions?
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Just read on Khannouchi's web page, should start with 7x1000 @ 3.35m and try to improve by 2 seconds per session.
Should you do such a workout after a slow day or can you do it anytime, possibly replacement for the temp run?
I often do a tempo run and a slow recovery run, I can do the recovery run even if I am bit tired (but not fatigued). Should you do Yasso when you feel tired or fresh? Risk for injury?
10 x 800m with a 400m jog in between. 2min50secs is a bit slow and I did most repeats between 2mins38secs and 2min46secs.
I am more exhausted after a tempo run. After the 10th repeat I almost got used to it and could even do 10 more!
Either I have to go faster, or do those 800m on a hill, do 1km intervalls or increase the number of repetions.
http://www.mcmillanrunning.com recommends 2mins38 - 2mins45
Do you have to run those intervalls pretty close to your anaerobic threshold?
I read good old Zatopek did awesome intervall sessions. Running 400m fast, jog 200m, overall 50 laps in the morning. He did the same workout in the evening too! However, I don't know how fast those 400m have been.
I went through a phase of doing track speed stuff and hills and saw my 10k time fall from regularly in the low 33mins to regularly 31 to 32mins and even a 30min time. That was some time ago but I'm sure it was doing the stuff I hate, especially speed. What I would say is that the more you do of both the less painfull and more satisfying it gets.
Give it a decent trial; with the times you're clocking now you could be a half decent runner!!!!!!!!1