I have been running for around 2 years and am ashamed to admit that i haven't done any speed work. I have just been concentrating on endurance and distance. Done half mara and going to do a full marathon next year.
I want to improve my times so i need to include some speedwork - this may be a silly question but here goes - i do all my runs early in the morning. would it be better to do speedwork later in the day or doesnt it make a difference? I am a 'expresso and out of the door without eating' early morning runner except on a LSR when i force one weetabix down.
Ta very much.
You'll have to find out what works best for you.
I'd start with trying it early in the day if that's what suits you for your other runs.
If you find it too hard, or that it's really tiring, then try having a go at it later in the day and see if it makes any difference.
I am not sure the relevance of the PBs?
If i am not training for a race and therefore on a plan - i tend to do 5miles three or four times a week with a 10-12 mile LSR at the weekend. hence the need for speedwork!
As Wilkie suggests i think i will just give the mornings a go and see how i feel
Just as a reinforcement of the above comment:
If you look at data over when world records are set, most of them are set in the late afternoon, early evening. A significant contributory factor in this is that the body has had all day for the muscles to wake up, loosen up and prepare to race.
If you currently run in the morning, then it makes sense for you to carry out your speedwork then. However, make sure that you have warmed up well and gradually ease your way into the session - take the first couple of repetitions slightly easier to get most benefit and prevent injury.
Yes that was my concern - i think i read that statistically you run slightly slower in the morning (that's my excuse!)
i will give it a go in the morning and see how i get on - but have a feeling i will be better off doing speedwork in the evening when i am properly fueled up.
Thanks everyone for your advice.
As with any change in training you'd do well to adapt gradually from what you're doing at the moment, e.g. ease yourself into 'speed' training by beginning to incorporate tempo runs, rather than going straight into 400m or 800m intervals. For one of your mid-week 5m runs aim to run the middle 2.5 - 3m or so at a harder but maintainable pace (breathing heavy, no longer comfortable to hold a conversation, but not eyeballs-out). If all you're doing at the moment is easy pace running you could improve quite a bit with just tempo runs. When you're used to these you can think about doing some quicker stuff.
PhilPub -'eye balls out' - that really made me laugh.
I go a bit faster than an easy pace i would say for all of my runs but i think thats good advice - will try the tempo running first i think.
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