Thank you all so much for your kind words and wishes yesterday! I am really excited to have told everyone and look forward to seeing what the future has in store.
Last week, the husband took over the blog, and I decided to save the workout I was going to share with you until this week as he had already covered some fun info! This week, though, we’re going to talk about speed!
I never started running until I was a freshman in college (like truly running and loving it), and between then and last year, I always ranged between 9:00 to 10:00 minute miles. I really didn’t see anything wrong with that as it was always faster than when I never ran. However, when I signed up for my race, I wanted to give it my all, and after researching different training plans, I decided to really commit to a training schedule and make one to follow. Now? I average a running pace around 8:30 minute miles. So what changed?!
Incorporating Speed workouts.
I’ll be honest, I never thought I needed to include speed workouts. I mean, I was running a few times a week, and was feeling good at my pace. I also started my training when it was brutally warm outside, haha, so making a run harder was just not what I wanted. I read numerous reports, though, that talked about having a speed workout and I decided Thursday’s would be my speed day. I alternated weekly between a tempo run and repeats, which were my favorite. On the repeat day, I would do a warm up (between .5 and 1 mile) and then get into 800s. Since my race was 10 miles, half mile repeats worked for me. If I was only doing a few mile race, I would work on 400s. I would push myself to run faster each time I ran, but I still had to make it a half mile, so I couldn’t exactly sprint it out, but definitely running between 7:45 and 8 minute paces. Every other week, I would add another repeat. So one week I would do 4×800, then two weeks later I did 5x800s. You see, if we never push our body, we don’t have any reason to get faster. Our body won’t be able to achieve new things if we don’t teach it, which is exactly what I had to do.
After several weeks of tempo runs (I don’t like those) and 800 repeats, I ran my race and finished with a pace of 8:23. Obviously I was shocked as it wasn’t something that was normal for me, but I completely credit the speed workouts! If you want to improve your speed, please please throw in one speed workout a week, or even start with one every other week! I promise it’s worth it I still average that speed now and I don’t incorporate speed as much as I should.
This week I am sharing my speed workout! Hope you enjoy it! Make sure you have a way to track your mileage. I never really tracked the speed I ran only because I didn’t have a Garmin and I was running outside. I still prefer to do these workouts around a track of some sort as opposed to the treadmill, but anything will work!
Let me know if you try it! Have a great day!