RUNNING AT SPEED,
Don’t just talk about what you want from the season; work on a manageable plan of attack and get after it – ‘it’ being speed. Run coach Spencer Smith has just the session…
“It’s time to get those racing legs out and think speed. And with the season knocking on the door, there really is no time like the present to get down to business!”
Spring has sprung! With the warmer weather knocking on the door (positive thinking), and the race season, which seemed a distant blip on the horizon during those long, dark winter nights, suddenly looming a lot closer, it’s time to get race-specific. But, more importantly, it’s time to get fast!
The art of running at speed is a habit that needs to be introduced slowly into the training cycle. You shouldn’t expect the body to learn new tricks over a matter of days, or even in a few short weeks – be patient. Over my 27 years in the sport, I’ve tried many different methods (some ridiculous, trust me) to get myself up to speed. Here are just a few ideas that worked for me:
Race. We don’t race to train, we train to race. I know it seems obvious, but nothing beats racing. Search for and complete a few low-key races that will, in turn, allow you to implement some realistic goals into your training. [Head to p134 for our complete listing of 2017 UK races.]
Transition runs or bricks (t-runs). I’m a big believer in including t-runs throughout the year. The difference being that, as the race season beckons, we need to be more specific (as opposed to a more aerobic-based theme throughout the winter) with the runs off the bike.
The need to slowly introduce these type of runs at close to race intensity is not just important, but critical. The key will be to slowly introduce and increase the intensity as the body absorbs and adapts to the new training demands.
Underestimate form. Slightly underestimate your current form during this part of the season. It’s not a problem to increase the intensity and quantity if the body is adapting well, but getting injured by doing too much, too soon most certainly is!
With the above pointers and the session opposite (which should be done over flat terrain or on a running track), you’ll make a smooth transition to running at race pace, and be bang on target for your first races of 2017.
The art of running at speed is a habit that needs to be introduced slowly into the training cycle