When to add a tempo or speedwork (Read 1546 times)

A good way to do this at lower base is to run your middle or last mile faster than the others.  Not likely to cause injury and it feels good to get your HR up there.  One problem with doing a dedicated tempo workout is that you need a couple miles warmup and 2-3 miles at tempo, which is longer that what you have done recently. As you say, you have a life outside of running, so just go out and run, in a way that makes you feel good about what you are doing.

 

For weight loss, try to run a few miles 5-6 days a week, and start doing longer runs.  Consistency first, then volume, then tempo, then speedwork.

Very good reasonable and practical advice.  One thing I'd like a add, not so much an advice to the OP for she really doesn't sound like she's ready, physically as well as mentally, for actual "competition" (if she comes back at all).  I do like your last line about volume--tempo--speed...  This is how most of today's "runners" view training.  If competition is actually the final goal, then you should really think about a lot more race-specific training as the final stage.  I don't mean to get this into an argument of terminology--it could sometimes be called "tempo" or "time trial" or "LT run" or "Steady State" or whatever.  Basically, all these represent running a set duration or distance, many cases anywhere from 2~10 miles, at faster than your normal training pace, slightly slower than your racing pace. 

It is probably a good idea to include some "faster paced" runs during the base building phase just to enhance aerobic development as well as preparing yourself for more faster workout; i.e., speed training.  Actually, what I personally like to do is, instead of including tempo run during the base work, do more longer repetition.  For example, instead of doing 3 mile (or 2 mile) tempo run, do something like 2X1k or something like that AT your tempo run pace.  The thing is; let's face it, running the entire distance, whatever the distance may be, fast is tough--tough particularly for beginners or slower people who are not used to "pushing hard".  Instead, that should actually come last.  You move from more volume, a bit faster but still slower, long repetition to shorter and faster pace repetition (or intervals if you prefer to call them).  Now you're actually working on "speed"  But you're still taking breaks.  After you actually developed certain amount of "speed", not it's the time to run close to the race distance FAST.  You can do that now simply because you had worked on speed.  It is very difficult to run a long distance fast before you work on running fast--and that's what tempo run is all about. 

Wow - I haven't been back to the internet because I was busy running and taking care of my kids. Didn't mean to cause controversy, just trying to figure out when I could add tempo runs back in my weekly runs. Sorry Doug I did mean 125 a month not week and right now I won't be running 125 miles per month because I just don't have time. I'm running 12 or 12 1/2 minute miles right now and at that pace it would take me forever to run those miles. And while I could manage to run that I might not be married anymore. But I am grumpy (and mis type) because I'm in a constant state of sleep deprevation.

Thanks yall for some good advice- That's what I was looking for -a little guidance to put in my head so I don't start trying to run tempos right now. I tend to want to push it and I know I shouldn't yet. I know I'm not ready yet for tempos but just wondering after x amount of months should I be ready to start pushing the pace.

willamona- I want to run tempos because I want to get my 'easy' pace back to where it used to be. Plus it's fun.

But for the last few responses- you people sure are judgemental. How busy one is and their commitment to running should not be judged by you. Everyone I'm sure does the best they can given what they have to deal with in their life. Have some compasion.

But for the last few responses- you people sure are judgemental. How busy one is and their commitment to running should not be judged by you. Everyone I'm sure does the best they can given what they have to deal with in their life. Have some compasion.

 

I can't speak for anyone else but that's exactly the point I was making.  We shouldn't be judged on how we spend our time.    If you have other priorities that's cool.  

My rant wasn't directed at you but an attitude I commonly encounter.

I apologize if you took any offense at what I said.