speed up and do a 30 second very hard burst. Over the course of half and hour I can get quite a few bursts in!Its great - I have really noticed the difference in my speed already. And its got a cracking fast tempo for speedwork.Hail Richard 'Twice

Hi, into my second week and have speedwork to do, it asks me to do SpeedworkDist: 5mi, incWarm; 2x1600@7:59w/800 jogs; CoolI assume this means a warmup of 1 1/4 mile, 1 mile at 7:59, 800 jog, another mile at 7:59 and a cool down of 1 1/4 mile

speedwork... ;) I don't think as a full substitute for speedwork, no. But then, how often are you actually racing - once or twice a week? Cinderella, you can use races as speed work, in fact it makes for a very good lactic threshold work out. BUT, if your

I always get nervous before my weekly speedwork session. I don't do anything beyond my capabilities, but before each session I start doubting that I'll be able to finish, or that the 5 x 1K, the hill reps, or the Yasso 800's I have planned are going

I'd like to do some speedwork at the gym. Do you have any suggestions for treadmill speedwork sessions? I currently use the treadmill for 1 min steady / 1 min fast intervals - how should I decide how fast my intervals should be? My PB for 10K

no track, no mill (evil!), no trails with handy mile markers- how can i do some proper formal speedwork?say for a 5k?have been doing regular hill sprints for 6 months and strength work for my legs along with some sprinting for form- all i need

I'm a near beginner (been running on and off for just over a year) and am doing the Flora Light 5K race Sept 1st. Today I did some speedwork - after jogging easily for 10 mins I did 30s of fairly fast running followed by 90s walking breaks. I

've become confused. specifically by the idea of doing "speedwork over 800m's".don't get me wrong. i can see the point in it. but... well, is it just me, or am I only person in the UK has hasn't a clue how far 800m is (and where the heck I can find my local

in but am concerned there are no long intervals as a speed session, just tempo and LSR. Is speedwork not necessary for a sub 4 marathon? Do I need to look at a different 4/week plan? All advice greatfully received.Cheers. As a naiave reader... What does VLM

I know it’s an issue of terminology which, of course, there will never be agreement on.  But it drives me up the wall that whenever someone asks how to improve someone pops up and says “speedwork” and usually then goes on to describe a session