Marathon, All-New by Hal Higdon

Author:Hal Higdon
Language: eng
Format: epub
Publisher: Potter/Ten Speed/Harmony/Rodale
Published: 2011-09-15T00:00:00+00:00

NEXT, ADD INTENSITY

Another standard approach for elite runners is to increase the intensity of their training sessions. One way to increase overall intensity is to do your long runs faster. When I peak for spring marathons, this happens naturally. As the weather warms, I can run more fluidly in shorts and a T-shirt than I can in the multilayered outfit I wear in colder weather. Similarly, before fall marathons, I find I can run more comfortably (and faster) as the weather cools, at least to a point. Some natural speeding is acceptable as

you increase distance and improve fitness, but to push too fast, too far, too soon raises the specter of overtraining and injury.

It is usually a good idea to run your distance workouts at a comfortable pace and increase intensity in separate speed sessions. In fact, most experienced runners decrease their mileage at least slightly when moving from the distance phases to the speed phases of their peak training plans. Various forms of speedwork, particularly interval training, lend themselves to progressive training of this sort.

A typical speed progression would be to start with running 10 × 400 in 90 seconds with a 400 jog in between, then over 10 successive weeks lower the time 1 second a week until you are capable of running 10 × 400 in 80 seconds. Another approach would be to begin at 5 × 400 and add an extra repetition at the same pace each week until you achieve 10 × 400 or more.

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