As long distance runners we throw around the term "speed
training" often without ever defining the term. When I was young I thought
speed training was any pace faster than easy pace. Some define it as faster
than race pace, while others may define it as any type of interval training.
Some sprint coaches reserve the term for training at maximum sprinting speed.
Is it any wonder I was confused as a young athlete when I heard phrases such
as, "I ran x:xx without any speed training" or "Don't perform
speed training too early or you'll peak early and implode before the season is
done?" This led me to the erroneous conclusion that you should only
run months of long slow distance and then blast some intervals for the last
eight weeks of the season. Unfortunately, this option has the potential for
injury or at the very least may not give you enough time to develop all the
necessary qualities for peak performance. Always be sure to ask for
clarification when discussing speed training with someone.
Pekka Vasala (Finland) and Kip Keino (Kenya) racing to gold and silver in the 1500m at the 1972 Olympics
I now
divide speed training into two groups: metabolic speed and biomechanical speed.
These are terms I borrowed from elite distance running coach Renato Canova.
Metabolic speed is the training of your energy systems. Biomechanical speed on
the other hand ties into running mechanics, efficiency, and maximum sprinting
speed.
Metabolic
speed training allows you to use fuel fast enough to feel comfortable at goal
pace. In order to develop this quality you'll need to train 1-2 distances below
your race distance.
Examples using a 20min 5km race
(1) 6-8x600m
at 3000m pace with 90sec rests
(2) 6-10x400m
at 1500m pace with 1min rests
Biomechanical
speed is general to all events. It allows you use less fuel at any particular
pace as is trained through running fast and relaxed, sprinting, mobility work,
and strength training.
(1) Fast relaxed: 12x200m at
1500m pace with 1-2min rest OR 6x100m at 400-800m speed at the end of an easy
run or during warmup for a hard workout
(2) Sprinting 5x5-10sec
sprints with 1-2min rest on a track or steep hill
(3) Mobility: Hip Flexor
Mobilization
(4) Strength: Squat
All of
these speed qualities can and should be trained throughout the entire year. The
trick is to properly progress them.
Metabolic
speed training involves running at the necessary speeds, but with lower volume
or more rest between intervals early in the season.
Example using a 20min 5km race: 8x30sec at 1500m pace with
30sec jog or float rest is an early progression for 8x400m at 1500m pace with
1min rests.
For
younger runners I spend most of my time focusing on learning how to run easy on
the easy days, not killing yourself on the steady state/tempo work, and using
the early progressions for metabolic speed training. The harder workouts are
left to entering races.
Biomechanical
speed starts with mobility work, technique drills, sprinting up a hill, and
strength training. Sprinting uphill is a good starting point for track
sprinting as it reduces the risk of muscular strain. For young athletes I don't
progress them beyond hill sprints. Strength training begins with technique work
on the major barbell lifts (e.g. squat, deadlift, power clean) for 1-3 sets of
5-8 reps with assistance work (e.g. split squats, single leg deadlifts,
pushups, and rowing variations) for 1-3 sets of 8-15 reps for developing joint
integrity.
Some may
be concerned with performing metabolic speed training early in the season as it
may bring on a peak too early. Training at race pace and faster in the form of
long intervals with relatively short rests does indeed bring one to a peak and
can only be maintained for 6-8 weeks. However, short intervals with short jog
rests have a high aerobic demand/low anaerobic demand and short intervals with
long rests also have a low anaerobic demand. Thus, these sessions can be performed
while increasing weekly mileage and with lots of steady state/tempo work. In
addition, these sessions are only going to be performed once a week rather than
the two to three times a week in the last eight weeks.
Speed
training is something that should be performed all year round with progressions
for all paces to avoid injury and maximize performance.
Stay fit,
Jonathan Pratt
No comments:
Post a Comment