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May 2008
2:49pm, 6 May 2008
2,056 posts
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Pammie
Totally agree, just by running, regularly, week in week out with limited speedwork (my speedwork has been races at mile and 5km) my easy!! running speed has gone from 11+ min miles to bordering on sub 10 min miles
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May 2008
2:51pm, 6 May 2008
6,074 posts
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Mrs BooBoo LaBoy
My easy running is from 9mm - 10mm. We did loads of trail running on holiday at 11 - 12mm - but got bored of it. Plus my OH's knee needs speeeeeed...
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May 2008
2:52pm, 6 May 2008
18,777 posts
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Gobi
Snaps
there is a point at speed where you just dont get any more benefit going faster.
G
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May 2008
2:52pm, 6 May 2008
1,737 posts
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SODIron © 2002
I’m a advocate of running intervals and tempo sessions.
I have been doing this for a short while now and I can see improvements in my training runs already. It feels much easier and when I want to I can up the pace and hold it for longer. In an average week I’ll try and get two sessions of intervals and one tempo run along with an LSR and maybe some hill work as well. My intervals will be made up from one of the following;
10 x 400M with 60 secs slow jog recoveries at a pace faster than my 3K
6 x 800M with 60 secs slow jog recoveries at a pace faster than my 5K
5 x 1000M with 60 secs slow jog recoveries at a pace faster than my 10K
Having recently purchased the evolution running DVD I’ve just started on the running economy route as well. I’m not sure how this will impact my times however my theory is that if it takes less effort to run at my current pace then I should be able to run faster.
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May 2008
2:54pm, 6 May 2008
16,903 posts
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Hendo
Butting in here - SOD - easy days mate?
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May 2008
2:54pm, 6 May 2008
685 posts
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GregP
Loved to 2:43 post from Snaps. Inspiring stuff, this thread. Shame its a bike/swim day, but still and all.
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May 2008
2:56pm, 6 May 2008
1,738 posts
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SODIron © 2002
LSRs are easy days...steady easy pace at a middle distance (around 10 miles) and two days of rest
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May 2008
3:05pm, 6 May 2008
13,661 posts
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Erm snaps I said "I don't particularly mean running long and slow BUT at a reduced pace." if you saw my post. I agree that running slow slow for long distances makes you better - at running slow... 
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May 2008
3:08pm, 6 May 2008
13,662 posts
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Yes Snaps, I read somewhere and probably heard it from Gobi that going faster than say 5k pace on intervals designed to be done at 5k pace doesn't help... *necessarily*
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May 2008
3:08pm, 6 May 2008
16,904 posts
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Hendo
Running slow made me better at running fast.
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