Quick-n-Simple Interval Workout

A speed workout is one of the best ways to kick your running program into high gear, but it doesn't have to be anything fancy. The key to an effective speed workout is speed. You can definitely get that doing repeats on the track, but you can also get in an effective speed workout while on the trail, running at the park or at home or in the gym on the treadmill.

Basically all you need is a series of slow and fast intervals. These intervals can be based on time or distance. For example you can run at a moderate pace for 4 minutes and then run fast (just below your 5K pace) for 1 minute. Or if you'd prefer to base the intervals on distance, try running a quarter mile at a moderate pace and then run a quarter mile at a fast pace. The key is to repeat this series of slow/fast intervals for at least 30 minutes.

Your workout might look like the following:
1. Begin with a 5-minute warm-up (a brisk walk or easy jog)
2. Select one of the following interval combinations below. Rotate between the slow/fast intervals for 30 minutes.
4 mins @ a moderate pace / 1 min @ a fast pace
3 mins @ a moderate pace / 2 mins @ a fast pace
1/4 mile @ a moderate pace / 1/4 mile @ a fast pace
1/2 mile @ a moderate pace / 1/2 mile @ a fast pace
3. Finish with a 5-minute cool-down (easy jog or walk)

Incorporate this workout once a week into your running routine and you'll see improved muscular endurance, improved VO2, improved speed, and overall better running efficiency.
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For a recap of the workout, check out the following video clip from RunnerDude's Fitness.

Multiple-Race Training Manual—Something for Every Runner!

In my 20+ years of running, it didn't take me long to learn that a lot of the endurance race training books on the market are very similar in content and strategy. So, when I saw this odd-sized, spiral-bound training manual, I figured it was the same old plans in fancy packaging. I quickly discovered I was wrong. From the spiral-bound lay-flat binding, to the laminated “sweatproof” pages and the built-in cover-flap page holder, not to mention the 21 training plans for 7 different types races—Run Workouts for Runners and Triathletes (Velo Press, 2009) has it all!

Beyond the bells and whistles, I was delighted to see that the authors were none other than legendary running coach, Bobby McGee and one of South Africa’s greatest marathoners, Mark Plaatjes. This gifted pair has drawn from their more than 80 years of experience in running to write a practical training manual for any runner or triathlete who wants to enhance his/her performance as well as gain a better understanding of the complex connection between their physical and mental bodies.

The book offers something for just about every runner. Twenty-one training plans for 7 different races (5K, 10K, Half Marathon, Marathon, Olympic-Distance Triathlon, Half-Ironman, and Ironman) as well as 15 different types of workouts (that are incorporated into the training plans) are provided. In addition to the immense content, equally appealing is the flexibility built in by McGee and Plaatjes. For example, the workouts are designed so you can train by pace, heart rate, or perceived effort. Also, you can use the material to supplement a plan you’re already using or you can use one of the 21 plans provided.

To prevent you from doing all of your training at “one speed”, McGee and Plaatjes have created plans that put runners through a balance of endurance, strength, speed, and rest. Each of the seven race distances has three levels of training plans. Each training plan is broken into five phases—base, general, strength, specific, and taper. The 15 workouts implemented in the various training phases typically contain a warm-up, a main set, a cool-down, and a training tip.
Another extremely helpful tool that McGee and Plaatjes provide are six test s that help you establish several baselines to help you make sure you’re training at the most effective intensities.

The only drawback to the book is the multiple coding used for the different workouts and tests in the various training plans. It takes a little time to familiarize yourself with all the codes, but this extra time is well worth the solid, quality training plans you get in return.

In the book’s Foreword, Samantha McGlone (2004 Olympian and 2006 Ironman 70.3 World Champion) states, “Bobby McGee has coached all kinds of runners—from amateurs to world and Olympic champions. I’m confident he can make you a better runner too.” I couldn’t agree more.

Need an Interval Workout?

After the recent post "The Benefits of Interval Training," many readers contacted me wanting to know more about intervals and what kinds of interval workouts were best.

Dictionary.com defines an interval as an "intervening period of time." That's really important to remember, because an interval is not just the high-intensity sprint. Equally important is the slower recovery jog/walk interval. It's important not to overlook the recovery jog/walk. It's during this slower interval that the heart and lungs learn to work together to add oxygen back to the muscles helping to break down the lactic acid produced during the sprint interval.

Basically intervals are measured either by time or distance. They can be as short as 15 seconds in activities like HIIT(High Intensity Interval Training) or as long as 20 minutes for aerobic interval training. There are several popular interval workouts favored by runners. Here's a few I've tried:

• Yasso 800s—Created by Bart Yasso, the race services manger at Runner's World, a Yasso 800 workout is directly tied to your marathon goal time. If you want to do a 3:30 marathon, then you run a series of 800m intervals in 3mins:30seconds. Your recovery intervals in between each 800 is the same amount of time as you did your 800. So basically a 3hr:30min marathoner wannabe will run an 800 interval in 3mins:30secs then do a recovery jog at a much slower pace for 3mins:30secs and then repeat with the another 3:30 800. Note: These are tough!

• HIIT(High Intensity Interval Training)—IntervalTraining.net explains that..."the first difference of and HIIT workout is in time, excluding warm ups and warm downs last no longer than 20 minutes. This may seem like a very short space of time but believe me; if you do the workout correctly you will be exhausted by the end of it. The goal of HIIT is to hold an anaerobic state for a long cumulative time (click here to see what this means). It’s designed with rest intervals to allow you to sprint harder for longer. Take this as an example, if you were to sprint for 100 meters, you would go full out for about 15 seconds (depending how fast you were). In an advanced HIIT workout you would probably spend about 7 to 8 minutes going full out in a 15 minute workout. If you are a beginner you should start with 4 to 6 minutes total workout time." IntervalTraining.net provides 30-second HIIT and 60-second HIIT workouts. Both provide workouts for the beginner, Intermediate, and Advanced runner.

• RunnerDude's Workout—Several years ago I used a set of interval workouts I got from a Runner's World Marathon training plan. It kicked my butt, but it helped get me a PR in a half and full marathon that year. The set consists of six different interval workouts and for the most part, the workouts increase in intensity. To begin with, I'd recommend doing the workouts in order (Workout #1 = Week 1, Workout #2 = Week 2, etc.). Later on after completing all six weeks of workouts in order, you can play around with mixing up the workouts however you'd like.

Workout #1—5x1000m @5K race pace with 2-minute recovery (walk or jog) in between

Workout #2—6x800m @10K race pace with 90-second recovery (walk or jog) in between
Workout #3—Three sets: 1x1200m @ 10K race pace with 1-minute recovery, 1x400m @5K race pace with a 3-minute recovery (walk or jog) in between each set

Workout#4—4x1600m @10K race pace with 3-minute recovery (walk or jog) in between

Workout#5—8x800m @10K race pace with 90-second recovery (walk or jog) in between

Workout#6—400m @ 5K race pace (30sec recovery); 800 @ 10K race pace (90-sec recovery); 1200m @10K race pace (2-min recovery); 1600m @10K race pace (3-min recovery); 1200m @10K race pace (2-min recovery); 800 @ 10K race pace (90-sec recovery); 400m @ 5K race pace

Now if you're completely new to running and this all sounds Greek to you, don't worry. Here's a little cheat sheet:
• 200m = 1/2 lap (~1/8 mile)
• 400m = 1 lap (~1/4 mile)

• 800m = 2 laps (~1/2 mile)
• 1000m = 2.5 laps (~5/8 mile)
• 1200m = 3 laps (~3/4 mile)
• 1600m = 4 laps (~1 mile)

The FIRST marathon training plan lays out exactly what pace to run it's intervals, but many interval workouts just say run this interval distance at your 5K pace or run this interval distance at your 10K pace. Well, have you ever tried to figure out your pace for a 400m interval based on your 5K pace? Makes my brain hurt! If you're a math whiz, you can calculate it out, or you can go to McMillan's Running Calculator and let it do the work for you. Once at the site, simply select 5K (or 10K) and enter your best time and then voila! you have every imaginable distance/time calculated out for you. It actually varies the times for middle-distance runners and long-distance runners. For example, for your speed workout (if your best 5K time is 22:00) you'd run a 400m at 1:34.7 to 1:38.8 (middle-distance runners) and at 1:36.6 to 1:42.2 (long-distance runners).
Keep in mind that it may take a few speed workouts before you're able to run the calculated speed.

It's very important to think of your interval workout as three parts—1. Warm-up, 2. Interval Workout, 3. Cool -down. A 10-20 minute easy jog (1-2 miles) is sufficient to get your muscles warmed-up an limber. Starting an interval workout cold is an injury just waiting to happen. Also, on the back end, you'll recover faster if you give yourself about a 10-minute cool-down.

Remember that it will take some time for your body to get use to speed work. So don't be discouraged if you aren't able to complete some of the workouts, especially early on. Just keep at it and you'll get there. I guarantee you'll be amazed at how your other runs improve both in endurance and in speed.

Don't have a track nearby? I don't either. I found a large parking lot that makes a big loop. One loop equals 800m. Look around, maybe you can find a "makeshift" track near you too or try doing your interval workouts on a treadmill (set the incline at 1% to better replicate outside running).