I Like To Take Things Fast

Like this one except he’s not naked. Just interesting.

I want to share with you some speed workouts to make you a faster runner. Whether you are a new runner or have been running for years (and maybe hit a plateau) anyone can benefit from these. You can even ask Ryan about the speed workouts I have given him. He set personal records (PRs) in all his races last year and had a sub 3 marathon, just by adding speed work to his training.

Yasso 800s-These are my FAVORITE!

These are probably the most popular because 1.) they work and 2.) they can help predict your marathon finish time. Pretty simple, you want to run a 3:40 marathon, run 800 meters in 3 mins and 40 secs. You don’t know what you want to run? Run 800 meters and there is your predictor. Even Zach Lewis from The Plain Dealer is a fan.

How to do it:

• Warm up your body. Run a slow mile.
• Sprint for 800 meters (I like to do mine on the track but you can do the treadmill or even a side street)
• Rest for the amount of time it took you to do your 800. (I like to jog a lap and start again or rest until I’ve almost caught my breath but not quite, if that makes sense.)
• Repeat. Try to do 4 of them to start and build until you get to 10. (I usually build to 8 and that’s good enough for me.)
• Cool down, 1 mile. I’ve been so beat after these that I can barely do a cool down.

SO inspiring

I love to hate this workout

I used to do this workout ALL the time. I’m in a rut (in a good way) with Yasso 800s and don’t want to stop but if I did, this would be my workout.

How to do it:

• Do a warm up
• .Run 2 miles at your race goal pace.
• Take a 2 min walk/jog to recover
• Run  2 miles 20-30 seconds slower than your goal pace. (should almost feel easy after the first 2 miles.)
• Take a 2 min walk/jog to recover
• Run 2 miles at your race goal pace. (It will be hard but push through!)
• Cool down

Pyramid Runs

This is a really cool workout I saw in Runner’s World. It sounds pretty tough and it is, but it also goes by really fast. This one is good for any race you are training for, not just the marathon.

How to do it:

• Do a 1 mile warm up
• Run 1,200 meters (3 laps on a track) at your 10K race pace.
• Rest 2 mins
• Run 800 meters (2 laps) at 5K race pace.
• Rest 2 mins
• Run 400 meters full out. (good luck)
• Rest 2 mins
• Run 800 meters at 5K race pace
• Rest 2 mins
• Run 1,200 meters at 10K race pace.
• Cool down

What are your favorite speed workouts? Anyone try these?

Also today is the last day to get 20% off the Pretty Muddy Race there is one in Columbus (September 14th). Save $20 on your registration with the code GIRLTIME. I can’t make it this year but I love a good muddy race!

SO dirty

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