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Training Information
> Winter Training Tips and Information
> Fixing a Bad Climbing Habit - Fred Matheny
> Hills, Chocolate Milk and Ice baths
> 2008 NYC Marathon Notes
> Final Marathon Tips
> Starting Lines 27: Big Miles - Joe Henderson
> Make Your Running More Efficient
> Get out of your comfort zone
> CP Map - call boxes & bathrooms
> Tri Stroke Clinic 2008
> 5 Keys to Swimming with Drills and Contstraints
> Triathlon Swimming
> Five Keys to Swimming with Drills
> Triathlon Swimming
> Swimming Balance
> Swim Stroke Clinic presentation
> Swim Stroke Clinic Handout
> Five Keys to Triathlon Swimming
> Running Speed Workshop - Handout
> Running Speed Workshop - Workout
> Pre
> Running Speed - AG Tri Club Workshop
> Speed Drill Workshop
> Post Workout Nutrition - Chocolate Milk
> Periodization...Say What?
> Rest & Recovery
> Training Short Cuts ... Beware!
> Resting Heart Rate
> Getting Ready for Your Marathon
> Running Your First Marathon
> Last Minute Marathon Tips
> Getting Ready for your Marathon
> Pre and Post Marathon Tips
> Four Tips for a Good Season
> NYC Marathon Course Map
> Macro Periodization
> Spring Has Finally Arrived
> Bike Safety - from Joe Friel
> Winter Weather & Training
> Missed Workout Days
> Training for Women over 50
> Marathon to Ultra-Marathon
> Winter Training (Base Phase) - for triathletes
> In Training for Triathlon
> Tip of The Month #7 - The Day Off
> Tip of The Month #1 - Select your "A" race
> Tip of The Month #2 - Build Mileage (Runners)
> Tip of The Month #3 Build Mileage (Triathletes)
> Tip of The Month - for runners - Base Phase
> Winter Training Workshop - Handout
> Winter Training Workshop - powerpoint
> Tip of The Month #5 Strength Building (LT)
> Tip of The Month #6 Lactate Threshold
> Tip of The Month #9 - Warm-up
> Tip of The Month #10 - New?
> Designing a Training Plan That Works ppt
> Designing a Training Plan That Works forms
> Designing a Training Plan That Works forms
> Plyometric Exercises
> Planks
> Achieve Your Resolutions - HR presentation
> Achieve Your Resolutions - HR Training handout
> Achieve Your Resolutions - Try a Tri presentation
> Achieve Your Resolutions - Try a Tri handout
> Central Park Training Etiquette and Safety
> Tire Changing
> Bike Tune-up Time
> Bike Maintenance
> Bicycle Maintenance Checklist
> Tip of The Month #4 Bike Fit
> Bike Gear Chart
> Tip of The Month #8 - Hills (Cycling)
> Tip of The Month #11 - Pedaling
> Cycle Tip Sheet
> Cycling Tips Lanterne Rouge Standing on Climbs
> Cycling Tips from Lanterne Rouge - Aero Bars
> Brake Levers
> Tips for Winter Riding
> Winter Riding
> Cycle Training - Introduction
> Cycle Training Clinic
> Route Sheet: Central Park to Nyack via Rt. 501 NJ
> Gold Coast Tri Training Program - Presentation
> Gold Coast Triathlon Training Program - Handout
> Gold Coast Tri Strength Phase - Handout
> Gold Coast Tri Strength Phase - Presentation
> Gold Coast Clinic Skills for Triathletes
> Gold Coast Tri Skill Sets - Handout
> Gold Coast Tri Building Speed - Presentation
> Gold Coast Tri Speed Building - Handout
> 2005 Grand Rapids Marathon Training Plan
> Grand Rapids Macro & Micro Periodization
> Grand Rapids Training Plan
> Grand Rapids Pre & Post Marathon Tips
> Gold Coast Tri Getting Ready to Race - handout
> Gold Coast Getting Ready to Race - presentation
> Marathon to Ultra-Marathon
> Swimming to Manhattan

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Running Speed Workshop - Workout

Asphalt Green Tri Club

Running Speed – A Summer of Speed

Workout

·         There is skill involved in running! 

·         Ever wish you could just motor away? 
Wonder why that guy that beats you smiles when he sees a hill up ahead? 

·         Notice that the fast ones are quiet on their feet? 

·         Do you feel like you're shuffling instead of running? 

·         Want to be faster? 

·         Want running to be easier? 

After a winter of building endurance and a spring of building strength, you are ready for a Summer of Speed.  Weekly mileage should be less than what you were doing during the Base and Strength phases.  Efforts should be easier too.  Save your hard efforts for your races. 

Remember that old ‘80s saying: “Speed Kills”?  Well, for adult athletes it’s even truer.  Unless you are young (under 35) and have been training seriously since college, I do NOT recommend traditional speed sessions on a track.  The hard surface and tight turns are tough on your legs.  The competitive nature of track workouts will also lead to sessions that are too hard and lead to burn-out and injury.

There are many great ways to build speed.  Without risking injury or over training.

First, you need to have a good cardiovascular engine – so at least 12 weeks of endurance training is necessary.  Second, you need to be strong to run fast – so at least 8 weeks of strength training is also necessary.  Start you cardiovascular phase in the winter.  After about 4 weeks you can add strength work once a week and add speed work – in the form of Time Trials or races – once a week.  If you are a new athlete – less than 3 years of consistent, year round training, you should not add strength and speed work to your cardiovascular phase.  You can run an occasional race during the cardiovascular phase, which will provide a save strength and speed workout for you.

Speed work is characterized by long rest or recovery periods and short high quality speed efforts.  The focus is entirely on quality.  Attempting to run faster than you are capable of running will not improve your speed, but will increase your likelihood of injury.

Spend extra time working on flexibility.  Being flexible is important to running fast.

Periodization and Speed

Beginner – 1 year: only after base & strength phases

Intermediate – 2 to 3 years: can start strength during base, speed only during speed phase

Advanced – more than 3 years: can add strength and speed during base phase, and add speed during strength phase

Event Distance and Speed

Sprint Distance – include speed, match to distance of event – 200/100s, some miles.

Olympic – include speed, mostly miles

Half IM – include some speed, half marathon under 2 hours – miles and time trials

IM – need for speed?  Marathon under 4 hours – miles and time trials

Physiological Basis of Running Fast

          Cardio-Vascular Endurance – minimum of 12 weeks

          Muscular Strength – 8 weeks

          Neuromuscular Coordination – 8 weeks

          Concentric & eccentric muscle contractions

Biomechanics of Running Fast

          The “Secret”

          The role of running shoes

          Center of Gravity

          Foot Fall

          Spine Alignment

          Head Alignment

          Arms & hands

Drills – “running”

         Jogging with High Knees

         Skipping

         Skipping with High Knees

         Skipping with High Knees & lower leg extension (“pawing”)

         Running with High Knees

Drills – “in-place”

         Step Up Drill

         High Knees in place

         Jump Drill

         Cross Over – Knee/Elbow

Drills – warm-ups

         Toe Running

         Butt Kicks

         Side Skipping

         Side Skipping/Cross Over

         Maximum # Foot Contacts – in 10 seconds.

         High Knees – drill for 100 yards

         Stride-Outs – 100 yards comfortably Fast.

         Fast Running with High Knees – bring knees up high and drive hard forward, using hip and ankles to “spring forward” 3 minute jog recovery.

          “Tag”

         Shuttle Relay

Workouts – “Speed Kills”

         Avoid the Track

         What’s the Goal?

         Stride Outs, Pick-ups, Surges (distance & intensity)

         Mile Repeats

         200/100s

         Last “repeat” – NEVER the fastest

         Advanced workouts – decreasing pace

         Event Specific distance Time Trials

Training Plans with Speed

Non Race Week

         Monday – Active Recovery

         Tuesday – Speed Drills

         Wednesday – Medium Distance with Speed Work

         Thursday – Speed Drills

         Friday – Active Recovery

         Saturday – Time Trial (5 Km to Half Marathon) or Medium Distance with Speed Work

         Sunday – Active Recovery or Long

Training Plans with Speed

Race Week

         Monday – Active Recovery

         Tuesday – Speed Drills

         Wednesday – Active Recovery

         Thursday – Speed Drills

         Friday – Active Recovery

         Saturday – Race 5 Km to Half Marathon

         Sunday – Comfortable Pace with 3 to 6 “pick-ups”

Triathlon Specific Issues

         Running off the Bike

         “BRicks”

         Physiological or Neurophysiological?

         Concentric & eccentric muscle contractions

         Cadence, circles & pedal pressure

         Stride Length & Frequency

         The last mile on the bike

         The first mile on the run

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Neil L. Cook, 212-472-9281 or 917-575-1901 or Coach@SLB-Coaching.com or Neil.L.Cook@mindspring.com
"Sweet Lightning Bolt" used by permission.