Speed workouts

Replies to This Discussion

Permalink Reply by Jim Brennan on February 8, 2010 at 4:03pm

I think you need a little Jack Daniels. The PhD. running coach not the sour-mash whisky. He came up with formulas for speed and distance training paces at specific distances and durations based on recent race performances. It is based on a performance-based VO2Max index calculated on a recent race result. A quick overview can be found on the web site: http://www.attackpoint.org/trainingpaces.jsp. Enter a recent race result and it calculates the training paces based on that fitness level. The link below the table connects to a page that explains how to use the figures in training. If this is of interest his book is Daniels' Running Formula - 2nd Edition.

▶ Reply to This

Permalink Reply by Arthur on February 9, 2010 at 8:30pm

Jim - thanks so much - this is fantastic! I'm going to check out this material and will be sure to loop back with you if any questions pop up - thanks again! I'll drop another line here once I've got things going with it to keep you posted!

▶ Reply to This

Permalink Reply by sneakersister on February 17, 2010 at 1:05pm

Have you added any fartlek runs into your routine? That is always a good next step after hillwork and before moving toward more structured track workouts.

▶ Reply to This

Permalink Reply by Dirt Dawg on February 19, 2010 at 8:07pm

Fartlek, Tempo, Progression, Fast Finishes, Mile Repeats, Yasso 800's .... and yes hills (speedwork in disguise) are all good things to check out

▶ Reply to This