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@ 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
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
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
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
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
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.
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 )
FatTrim ZONE - Recover with 400 meters at an easy pace between each repeat
800s with a Float
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.
5 to 10 x 800 meter repeats. Run 800 meter repeats at 5K pace
ZONE @ current 5K pace ( Intermediate) or 10K pace ( Beginner)
BaseBuild ZONE - Recover with a 400 meter float at goal marathon pace
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.
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.
FatTrim ZONE - Recover between each 1600 meter repeat with 400 meters at
an easy recovery pace.
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
Pace: 800 meters at
5K pace, 1600 meters at 10K pace and 3200 meters at goal marathon pace.
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
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.