Tag Archives: ladder workout

Speed Intervals

imageFor just over a year now Thursday night has become my regular night for speed intervals. Discovering the indoor track last year has allowed me to include speed intervals earlier in my training cycle.

To keep things interesting I like to try a different workout each week. So far this year I have done 800’s and a ladder workout. Tonight I did mile repeats, five of them, since I had not yet done that workout this year.

After a year of weekly speed intervals during my training cycles I am seeing the benefits. Not only am I able to complete them at a faster pace this year, I also feel more comfortable running at that pace so I  am pretty sure that I have improved my running form over that time.

Finally, it remains to be seen how this will impact race day but I feel more confident after good speed interval workouts like tonight’s workout which will help me keep a positive outlook on the rest of my training cycle.

Do you include regular speed intervals in your training?

First Intervals of the Year

You may recall that last year I added intervals at an indoor track to my training over the winter months. The benefit was that this allowed me to add regular speed intervals to my training earlier in my training cycle than I previously had done.

After seeing the benefits last year my plan was always to start running at the dome again this year once the winter weather started. I managed to make it to the dome last night for my first series of speed intervals of the year.

Last year we kept it interesting by doing a different workout every week – 400’s, 800’s, mile repeats and ladder workouts. We even tried 2 km repeats once. The variety served to keep it more interesting. Last night’s workout was an easier since it was the first of the year. We went with a 6 x 800 workout with the average pace being 3:05.

I have still been trying to include tempo runs in my runs home from work but with the snow and ice it isn’t always easy to maintain a fast and steady pace. Last night at the dome being able to maintain a quick and steady pace made it feel like training for spring races was really getting under way.

Do you include indoor running over the winter months?

Week 11 of Training for the Philadelphia Marathon

Week 11 of my 16 week training for the Philadelphia Marathon is nearly complete. This week’s plan called for 93 km, 58 miles. I have not yet been for today’s run and still have two runs left for the week. My current mileage sits at 62 km for the week. As a result, my plan is a 14 km run tonight and a 14 km run tomorrow which will bring me to 90 km.

This week was another good week of training. The week began with my second 20 miler, 32 km, on Sunday. Wednesday involved a ladder workout for speed work while tonight’s planned run is a 14 km with 12 km at tempo pace.

Week 12 will kick off with another 20 mile run on Sunday. It will be the third of my planned four 20 mile training runs before Philadelphia.

With five weeks of training left I now have approximately 407 km, 252 miles, to go before I hit the streets of Philadelphia in November.