Speedwork plan

After the new year I will be building up my training to aim to do the Lochaber Marathon in April… : 14 weeks worth of training.  In the weeks that I train I’d do: 1-2 easy runs, 1 speedwork run and 1 long run.

The speed work will involve three types of runs:

  • Tempo: 1 mile warm up, X miles running at tempo pace, 1 mile cool down.
  • Speed: Intervals repeated with set distance/time run fast / then recover.
  • Hills: 1 mile warm up, X miles of hills, 1 mile cool down.

I’m going to use the treadmill for some of the speedwork, especially the intervals and have the following plan set out.  As the weeks progress I’ll run a tempo run, then a speedwork run, then a hill run, then increase the milage the next week.  12 sessions 12 weeks all together.

Tempo1: 5M: 1M warm up, 3M Tempo (7.6mph), 1 M cool down.
Tempo2: 6M: 1M warm up, 4M Tempo (7.7mph), 1 M cool down.
Tempo3: 7M: 1M warm up, 5M Tempo (7.8mph), 1 M cool down.
Tempo4: 8M: 1M warm up, 6M Tempo (7.9mph), 1 M cool down.

Speedwork1: 5M/8.1k: 3 repeats of: 0.5k /2k (7.8mph), 0.6k cool down.
Speedwork2: 6.2M/10k: 2 repeats of: 0.5k /3k (8.4mph), 1k cool down.
Speedwork3: 7.5M/12k: 6 repeats of: 1.6k/0.4k (8.7mph).
Speedwork4: 6.2M/10k: 5 repeats of: 0.5k /2k (9.0mph),  0.5k cool down.

Hills1: 5M: 1M warm up, 3M hills, 1 M cool down.
Hills2: 6M: 1M warm up, 4M hills, 1 M cool down.
Hills3: 7M: 1M warm up, 5M hills, 1 M cool down.
Hills4: 8M: 1M warm up, 6M hills, 1 M cool down.

I usually get up to the 7-8 mile marks and really can’t face speed work over that distance…so we’ll see how I go.  🙂  Not doing it for a while anyway and I’m quite enjoying taking runs easy just now. 

Maybe try some intervals on the treadmill since I’m stuck in the gym with this snow. 😀

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