Speed training - track reps

Adam123

Adam123

Adam123

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Joined
11 Jan 2009
Posts
884
Evening,

For the past 2 week I have been incorporating track reps into my running workout to try and increase my running speed (5k race pace (not had an actual race yet but road running and treadmill 5k times are around 23-24mins)).

Just started out doing these and typically run 12-15 miles a week.

So here is what i have done so far

1600m warm up (9.5mins)
200m fast and 200m recovery x 10 reps
400m cool down and 5k bike ride home

My times per reps are 42 seconds for the fast 200m and 70-80 seconds for the recovery. These are running at about 80% and 40% effort respectively. My 100% 200m sprint time was 34 seconds.

Am I going in the right direction here? Once I have done a few more weeks of 200m, I will increase to 300m etc.

Any tips and advice greatly appreciated :-)

Thanks

Adam
 
Sure I think the principle is fine but I would also look at doing sessions based on 400m and 800m intervals. Also I would generally look at running more, increasing your stamina will help with the speed as well.
 
Used to do alternating sessions as follows:
10 x 200m (1m 45s intervals)
8 x 400m (1m 45s intervals)
5 x 800m (2m intervals)
3 x 1600m (3m intervals)

Idea being to keep a consistent speed for each interval and improve each time.
 
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