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Old 01-20-10, 04:05 PM   #1
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Speed Work Time

Do ya'll think its speed work time, I have been running now since the 10th and everynight almost at the same point on the run I start breathing heavier and sorta gasping for air, nothing major but I notice. After a few minutes it subsides and I do fine.

I was told by a marathon runner to start doing speed work runs with my runs to help build my lungs so I don't lag in the run.

He does the same thing and he said it help.

I ran 1.5 miles last night and did go, I could have gone farther but didn't.

Heres the jist of what he told me:

Start at normal pace run 5 minutes
pickup your pace for 30 seconds or 300m almost to a sprint then slow down
run 2 1/2 minutes normal pace
run 2 1/2 minutes race pace
30 more seconds at a sprint
run 5 more minutes
finish the run(300m) with a race pace
walk it out.....

he said it works your lungs and makes them expand and work to let you run steady and not gasp for air.

He also ask me to run my 3 miles on Sunday, he believs I should be able to run the whole thing at an even steady pace since I can do a mile and a half steady with no walking.

Before anyone says it, he did tell me to listen to my body too and if I start to hurt to stop.

what do you think, is it a good idea to start the speed works maybe a few nights a week so I dont have a lag time in the semi-begining of my run?
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Old 01-23-10, 08:34 PM   #2
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it depends on when your first race is and also when you want to peak. If you live in the south and want a mid spring peak then sure. I will be doing base till april for a peak in july/august. So it depends when you want to be fastest
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Old 01-23-10, 09:27 PM   #3
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If you want to get faster faster... then do speedwork or intervals about once a week.
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