Speed Workouts for the Run Clinic

“You can find the workout schedule in TrainingPeak. Here is a little information on how the speedwork is organized.

SPEED WORKOUTS AND TEMPO WORKOUT STRUCTURE:
Every speed workout structure is the same for all workouts:

A. START RUNNING WATCH warm-up jog 1km to 3km
B. STOP WATCH stretch and drills 5 to 10 minutes
C. START WATCH 3 to 4 x 50m strides with a 50m jog back for a total distance of 400m STOP WATCH
D. 1 or 2 minute break after strides
E. START WATCH the main workout – repeats of 200m to 2000m in distance format, or, 1 minute to 15 minutes in time format. Depending on the workout each repeat is followed by a walk/jog recovery interval of 1 minute to 5 minutes
F. warm-down jog of 1km to 5km. STOP RUNNING WATCH

STRIDES: Strides are light sprints of 40m to 80m before a workout or shorter distance race. Usually our clinic would run 3 to 4 x 50m with a 50m jog back for a total distance of 400m.

At the Wednesday workout sessions, you would have a chance to learn the running drills. Once you are familiar with our workout structure then the workouts in TrainingPeaks will make sense. The running drills will help your speed, strength and running technique.

Workouts for the next week as an example

This week your speed workout is 5x500m. Here is the entire sequence of the workout:

A. START RUNNING WATCH warm-up jog of 2km. STOP WATCH
B. stretch and drills 5 to 10 minutes
C. START WATCH. 3 to 4 x 50m strides with a 50m jog back for a total distance of 400m. STOP WATCH.
D. Recover from strides for 1 to 2 minutes
E. START WATCH – the main workout – 5x500m(10 km pace)[90 second walk/jog recovery interval]
F. warm-down jog of 3km

Tempo workout:

A. START RUNNING WATCH Warm-up jog for 15 min STOP WATCH
B. Stretches for 5 to 10 min
C. START WATCH Main workout – 6x5minutes (MHTMHT paces)[1 min recovery interval walk/jog]
NOTE: M=marathon pace; H=half marathon pace; T=tempo pace
D. Warm-down – jog 15min”