I've given a little thought to adding some speedwork into my training and how to get to work on time and be able to get longer runs in.
During the week, if I run in the morning, I'll only have about 30 minutes to do so, so on these runs, the sole goal will be to run farther each day than the last, in the same amount of time. I need to note 1 and 2 miles on the map so I can keep track of splits.
If it's an evening or weekend run, I'll add 5 minutes to each run.
From researching on Runner's World, I got some tips on speedwork that I think I'll work into my weekday runs:
They suggest randomly throw in 5-6 speedups during one or two runs per week. Each week, add 1-2 speedups, or extend the length of each one. After 3-4 weeks, run 1 minute hard, 2 minutes easy, for a total of 21 minutes. Add 1 combo each week until you're at 30 minutes per week.
Another suggestion from RW that would fit my new training plan, calls for a 5 minute warm up, 1 minute hard run, 2 minute jog - repeat 7 times, with a 4 minute cool down (3o minute total).
No comments:
Post a Comment