Speed Work and Exercise

This article originally appeared in the sports science newsletter, Peak Performance.

What does ‘speed work’ actually mean. This can vary depending on who you are and the event you compete in, which is shown by the following answers to the question ‘define speed work?’

1. 'A good speed workout is eight 200-metre repetitions on the track at considerably faster than race speed, with 30 seconds of rest between intervals.'
2. 'For me, speed work involves three up-tempo, one-mile repeats on a hilly course, with about five minutes of rest in between.'
3. 'Speed work is 400 or 800 metre intervals on the track at a little faster than 5K velocity, with 400 metres of jogging in between.'
4. 'My speed work consists of 10 times 100 metres at nearly full speed, with a minute or two of rest after each repetition.'
5. 'Speed work? I just run my regular four-mile workout faster than usual.'

These different but representative answers show that the term ‘speed work’ has lost its definition in the running community – and can’t seem to find it again. The only common factor in each answer is that speed work should be carried out at faster than usual pace; with the two key elements of a speed session – running velocity and distance covered – varying considerably between each athlete.

The answers from these runners also differed when asked about WHEN speed work should actually be conducted and they also had no ‘statement of purpose’ for their speed workouts. They couldn’t tell us HOW their speedy efforts would make them faster and the general notion was that if they ran more quickly during workouts now and then, some of that speed would magically appear during their competitions.

This lack of knowledge about speed is sad, as most serious runners do have pretty good endurance (they can run for a long time at a modest pace), but they have barely scratched the surface of their speed potential because they don't have a systematic way of truly developing their speed.

So there are several questions that need to be answered. How should endurance runners do speed work? When should it be done? How should it vary for different runners?

To answer these questions, we need to remember that speed work does involve running at or above race pace and that the specific purpose of speed work is to improve efficiency, flexibility, coordination, muscle power, and thus running speed, but we also need to bear in mind that speed work must be appropriate for the individual runner and will be different for an individual preparing for the marathon, compared to a runner who is getting ready for the 5K. Speed work should be adjusted to suit a individuals competitive needs.

Specific Speed Workouts Over the past few years this has come more clear as runners speed workouts have been observed. Some runners sessions have really shocked us, for example marathon runners whose goal was to run at slightly faster than seven-minute per mile pace in a marathon do 'speed workouts' consisting of 400 metre intervals in 75-78 seconds each!

Such workouts were ‘speed’ sessions only in the sense that the runners were running faster than they would in any race. The runners were asked, ‘'How will your 75 second 400-metre pace, which translates into about five minutes per mile, help you hold 6:50-6:55 tempo in a marathon?' They answered that the session would somehow help them to become faster runners.

We simply asked them when the five-minute per mile workout speed would actually be used. Would it suddenly come to the fore in the 10th mile of the marathon? The 15th? The 20th? Or would it appear in the final rush to the finish line, even though glycogen stores would be almost totally wiped out?

The truth is that brief bursts at 5 minute pace would not assist them in gliding 26 miles at 6:55 tempo. This is because the velocities are just too different! The goal of the ‘speed workout’ should be to help you run faster during your race – not your training. Therefore your speed workouts need to be specific to your race!

These 75 second 400m intervals may have been okay if the runners were training to run the 800m or the mile but they weren’t appropriate for the marathon. To properly prepare for the marathon the idea is to raise lactate threshold speed (the point where lactic acid clearance cannot keep up with lactic acid production) as high as possible and build enough speed-endurance to run the whole race just 2 to 3 per cent slower than lactate threshold speed (LTS).

Ondiek’s Intervals Yobes Ondieki prepared specifically to set a world record in the 10k a few years ago using ‘speed work’. He created a special workout where he would run the full 10k broken down into intervals, with each interval run at slightly faster than world-record pace, with a few seconds recovery used between each interval.

His idea was to match the overall intensity of the workout with the intensity of a world-record performance. But since he was taking recoveries during the workout he felt it was important to run each interval faster than the world record pace. Thus the greater-than-required pace and greater ease induced by the recoveries would 'balance' each other and produce an overall effort comparable to a world-record 10K.

On breaking the word record, Ondieki reported to us that his great race felt a bit easier than his workout. This was because his speed workout velocity was slightly faster than the record pace. And he developed the ability to function extremely well at that velocity.

The Answers to your Questions Below are some key questions about ‘speed work’ with the appropriate answers that’ll improve your performance whatever your event.

Question: When during the training year should speed work be performed? Answer: Long, slow aerobic running along with some tempo work and weight training makes up the major part of many runners training year. A few weeks before the competitive season begins these runners throw in some shorter, faster training runs in hope that they will suddenly be transformed into speed demons.

This approach is based around the idea that longer running will provide a good base for the speed training and that limiting the faster work to short periods comes from the idea that speed work burns out runners leading to overtraining and injury. There are however four problems with this approach:

1. Although its loved by coaches and runners there’s no evidence that it actually works better than a scheme which emphasizes speed training more or less throughout the year - or at least for longer periods of time.
2. The long periods of base training teaches runners to run more slowly. The base periods can strengthen connective tissue but lowers muscle power and tends to limit flexibility affecting the range of motion at joints, harming running speed. The subsequent period of speed training thus becomes an attempt to re-coup the speed that has been lost.
3. Speed must be developed over time for endurance runners. Limiting speed work to short periods of time makes it impossible to 'milk' all the potential speed out of an individual runner
4. Speed training per se does not produce overtraining and injury. It's only when speed work is overdone that problems result.

Its important to remember the brain and nervous sytem control the improvement of running speed. It is important to maintain speed training throughout the year so your brain and nervous system won’t lose the feel of running fast.

That doesn't mean that speed training must be carried out continuously. However, it does mean that runners who are not blessed with 'natural speed' should emphasise some form of speed work during most weeks of their training year.

Q: During what part of the training week should you perform speed work?

A: Speed sessions should be performed after rest or light training and normally early in the week. This is because its hard to perform speed training properly when your muscles and nervous system are tired because your muscles won’t be able to function at higher than usual rates and your nervous system will have problems controlling the muscles optimally.

Some runners however disagree with this and argue that to improve speed endurance, which is the ability to run fast over prolonged periods of time, it's important to work on speed when one is already somewhat tired - to simulate the situation which will prevail during races..

While this is okay for runners wanting to improve their ‘kick’ at the end of a race, speed training when tired can increase the risk of injury and change 'muscle recruitment patterns' - the way in which muscles are activated by the nervous system. Maximal gains in speed won't be activated during these workouts, so advancements in speed will not be optimised.

Q: Which part of a workout should you perform speed work?

A: It's clear that it's usually best to place speed work early in the workout, immediately following the warm- up, when the neuromuscular system is 'fresh and excitable'. Any other training which is included in a session should be of low intensity and may include easy, aerobic running or other low-energy activities such as comfortable limbering and relaxed stretching..

Q: What types of speed work should be employed?

A: Runners can become bored with speed work as they think of it as endless repetitions on the track. The solution is often to get off the track and make speed sessions more exciting. Here are some possibilities:

Run at a faster than usual pace on a slightly downward slope. Running at a 2 to 3 degree slope can improve running speed by 10-15% and runners will usually find themselves continuing to run faster when the course flattens out. Using steeper inclines can improve running pace further but changes running mechanics, which could affect flat ground running. Make speed sessions competitive. Add games such as ‘mini soccer’ or ‘ultimate frisbee’ to sessions to increase excitement. These 15 to 20 minute games can be utilised immediately after the warm-up, require minimal equipment, relieve boredom, and can give runners excellent practice at running faster than usual..

Carry out a ‘reaction start workout’ with you and your running friends. Set yourselves in a number of different starting positions e.g. lying face down, press up position, etc. Then, your coach or a volunteer who is standing 50 metres or so from your group whistles, claps, or shouts - the signal for everyone to jump up and run toward him at slightly faster pace than race speed. Repeat this effort numerous times using various initial body positions. Occasionally run races at less than your competitive distance. For example, several weeks before a 10K race, you could run a SK at your 10K goal pace - a tempo which would allow you to set a 10K PB if continued for the full 10 kilometres. This will teach your neuromuscular system to function at a higher level but also increase your confidence. Q: What are the best speed workouts for marathoners, 10K competitors, 5K racers, 1500-metre people, etc.?

A: Workouts produce different effects - depending on the portion of the training cycle which a runner is in and how the runner actually responds to various forms of effort. However, it is possible to identify sessions which will be beneficial for most runners during their final preparations for an event.

The sessions previously described will all benefit your running speed. We hope that you enjoy the workouts, many of which will represent new ways of developing speed for you. Have fun with them, and carry out at least one of the workouts once a week pretty much throughout your training year. You will definitely get faster!.

Another workout is hill running at an intensity which feels slightly harder than race effort. Running speed will be slower than race tempo but because of the upward slope the stress on the leg muscles will be much greater than the stress produced during races or during intervals on flat ground, producing marked gains in efficiency and power.

It’s easy to do. Just find a steep hill and run up it for 50m just above race effort. Once you reach the top, jog back down and start again. Your first time out, just do a few repeats, gradually building up the number of repetitions over time until you're handling about 8-10 per cent of your weekly mileage on the uphills. This will make you a much more powerful runner, and power means speed!

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