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PowerFLIGHT™  @ Track Speed Work (Intervals)

Speed work (Intervals) will give you an extra gear to shift into during races or training duels.

Although speed work can give you the ability to crank out personal records, it is also the cause of many running injuries. Consider doing speed work only after building a training foundation of endurance and strength. Only with this foundation can speed work be effective and safe.

Warm-up Is Key
To prevent injuries and increase your performance, warm up and stretch thoroughly before you run any speed work. Run at least 2-3km easy as a warm-up.

Set Your Distances
The idea of speed work is to teach your body to run faster by running it faster, and the way to run it faster is to run shorter distances at a faster pace.

But, interval training workouts aren’t just for shorter races. Even marathon runners can improve their fitness and race performance by doing a weekly or fortnightly  interval training workout. Most marathon interval training workouts have longer, slower repeats than their shorter race training cousins.

Set your speed work distances relative to your race distance. Run longer intervals when training for longer races and shorter intervals for shorter ones. Run intervals of  800m, 1200m and 1600m are recommended for Half and Full Marathon trainings. Increase the length and increase the pace of your intervals as your conditioning improves through your training season and your race date nears. Run shorter, faster intervals two to three weeks prior to your race to help you peak.

Set Your Intervals
As a general rule, run your intervals at a pace faster than your race pace. This teaches your body so that it can run faster than your race pace. But the key to getting the most out of your speed work is to run your intervals at just the right amount faster than race pace. Running too fast will lead to injury and running too slow will limit improvement.

Run 1600m intervals 3-5% faster than race pace. Run 800 m and 400m intervals 8-12% faster than race pace.  Each workout is based upon 5K, 10K or goal marathon pace. If you don’t know your race pace you can use a rating of perceived exertion. Your 5K pace should feel hard while your 10K pace should feel somewhat hard or moderately hard.  Marathon pace should feel moderate.

Adjust your interval pace to your conditioning level as it changes throughout your training season.  Run hard and fast, but maintain control.


Set your Recovery
Set your recovery times and distances so you can maintain consistent times throughout your workout, but not long enough for you to get cold between intervals.

As a general rule, to recover between intervals, walk, or jog easy, half the distance of the interval being run. Limit your recovery to less than five minutes to prevent an unintended cool-down.


PowerFLIGHT @ Track

Training FlightZONES : SpeedyBird ZONE



PowerFLIGHT 800s

This is one of the all time classic track workouts that can be used effectively for marathon interval training. This is an over speed interval training workout that will improve your neuromuscular conditioning, speed and power.

Description: 5 to 10 x 800 meter repeats. Run 800 meter repeats at 5K pace. Begin with 5 repeats and gradually increase the number of repeats to 10 as you progress through your program.

Pace:  SpeedyBird ZONE @ current 5K pace ( Intermediate) or 10K pace ( Beginner )

Recovery: FatTrim ZONE - Recover with 400 meters at an easy pace between each repeat

PowerFLIGHT 800s with a Float

Do you want to make your 800 meter repeats a bit more challenging and more specific to your marathon goal? This is the workout for you. This interval workout is the same as the 800 meter repeats except you perform your recovery intervals at goal marathon pace. Stay relaxed and try to "float" or coast through your marathon pace recovery intervals.

Description: 5 to 10 x 800 meter repeats. Run 800 meter repeats at 5K pace

Pace:  SpeedyBird  ZONE @ current 5K pace ( Intermediate) or 10K pace ( Beginner)

Recovery: BaseBuild ZONE - Recover with a 400 meter float at goal marathon pace

PowerFLIGHT 1600s

This is very effective marathon interval training session because you are running at goal pace for an extended period of time. The recovery intervals will keep you from suffering from over training or injuries.

Description:  5 to 8 x 1600 meter repeats. Run 1600m intervals 3-5% faster than  goal marathon pace. Begin with about 5 repeats and gradually increase your number of repeats to around 10 before you start your marathon taper.

Pace: TempoBird ZONE

Recovery:  FatTrim ZONE - Recover between each 1600 meter repeat with 400 meters at an easy recovery pace.


PowerFLIGHT  Combo  <800/1600/3200 Meter Compound Sets >

Compound sets are groupings of different distances and/or paces that are performed without recovery. This type of marathon interval training is an excellent way to improve your lactate turn point and efficiency at race pace.

Description: Run 1 to 3 x 800/1600/3200 meter compound sets. Run 800 meters at 5K pace, 1600 meters at 10K pace and 3200 meters at marathon pace. Begin with 1 repeat and gradually increase the number of compound sets to 3 toward the end of your training cycle.

Pace: 800 meters at 5K pace, 1600 meters at 10K pace and 3200 meters at goal marathon pace.

Recovery: No recovery between the components of the compound set. Recover with 5 minutes of passive rest between each compound set.


References :  Team FatBird’s FlightZONE, SportsLog Publisher, Running Planet

ADVISORY: You are responsible for yourself and your property for all Team FatBird run sessions. Team FatBird and its members shall not assume responsibility or liability for any loss of property, injury, damage, accidents, death during the runs.