As seasons change, there may also be a shift in where we focus our training. In this article, Stephen R. Santangelo shares some tips for interval training featuring a track workout for speed. Santangelo has been in the fitness industry since 1979, and created his own specialty exercises & programs based upon the anthropological movement of the human body. Feature photo: Andy Wacker.
Speed (work) into Spring
The human body responds to environmental changes such as wind, temperature, rain, snow etc. And, as seasons change, there may also be a shift in where we focus our training. During the winter and early spring, many of us are exposed to extreme cold, snow, ice and rain which separately and collectively impact our training. We may be more likely to throw on a pair of snowshoes to get through the trails, or cut back on distance and speed work all together. Once the snow and ice are gone and temperatures rise, our rested body is more likely to be able to train faster with greater intensity. And this means it is time to do speed work after long months of building an aerobic base.
Interval training on the track. Photo: Peter Maksimow
Speed Work Facts
Transitioning your training and including speed work does not mean you will become a sprinter or have to suddenly focus on track racing. Rather, incorporating speed work into your training helps you become a faster runner no matter the distance in which you specialize.
Runners can improve VO2 max with mileage and interval training (a form of speed work). The former focuses on the peripheral variables related to oxygen extraction and use, like mitochondrial and capillary volumes and aerobic enzyme activity. The latter focuses on the central variables related to oxygen delivery, like stroke volume and cardiac output. For experienced, well-trained runners the intensity of training becomes paramount to improving VO2 max. VO2 max has been shown to plateau after three weeks of daily training. So, the training stimulus needs to increase about every three weeks to improve VO2 max further.
Anaerobic work is designed to change the bio-chemistry characteristics of the body: turning on and off certain genes that are unrelated to the presence of oxygen, spurring the production of specific enzymes also unrelated to the presence of oxygen. This increases buffering capacity of inter-cellular fluids in the blood, and makes both fast-twitch and some slow-twitch muscle fibers more efficient under duress and extreme loading.
Recovery between intervals. Photo: Peter Maksimow
The more intense the work; the greater the stimuli. Hence, the greater the training effect. The work must be done FAST. When speed is the protocol, one must understand its focus is neurological more than metabolic. Therefore, rest between repeats is longer in order to focus on the speed component in the session. This has less to do with the muscles, themselves, and more to do with the signals being sent from them to the brain and the central nervous system.
As aerobic strength, aerobic capacity, anaerobic strength, and anaerobic capacity applies to endurance athletes, a 7-day training cycle may not be conducive for everyone and a 9 or 10-day training cycle might be more beneficial, based on level of fitness especially when incorporating the age-appropriate factor.
Track Workout: Speedy 50 Meter Repeats
The first step is to run 400 meters at max effort to establish a baseline. If your PR is 72 seconds, divide 72 by 8 = 9. Each 50 meter run is to be performed in 9 seconds. (Always divide 400m time by 8).
Below is a sample training session:
12 x 50m…This is 1.5 times greater than 400m.
Rest between each interval must be no less than 90 seconds. This allows for nearly full recovery so each of the 50m repeats can be accomplished in 9 seconds. If your time drops off by 10 percent, take longer to rest or end the session. Keep in mind that the goal is to complete 12 repeats at 9 seconds per 50m. You cannot develop a neurological response for speed when the body is in a state of fatigue and not performing at the required goal.
It’s time to do speed work. Photo: Peter Maksimow
Once this goal is achieved for at least 3 sessions, run another 400m to establish your new PR and continue the training formula for future sessions. You most likely will see your times dropping as you get faster.
Track Workout Tip: It is imperative to jog an easy mile to flush out any lactate which might build up in the legs. DO NOT do any other running in this session for it will negate the neurological component.
Adding this simple and short workout into your training cycle may extend your work capacity to 9 or 10 days rather than a 7-day traditional week. Take 3-4 days between these speed sessions for 2 months, then you can drop one session and continue a single speed workout in your cycle throughout the rest of the season.
This is an easy way to speed into the spring season and will add fun and variety to your training.
