UK Ultra Runners

Speed work for Ultras (Read 177 times)


An experiment of one

posted: 4/30/2009 at 12:51 PM
Any thoughts?

This is one of my weaknesses when it comes to training but doing OK on 5 km and 10 km with runs of 22 and 44 minutes respectively. Not Speedy Gonzalez times but not bad for an old boiler like me.

I was thinking of some cardio-vascular work on a gym static bike as a X-Train but I can't justify the cost to Mrs J at the moment as I have a kitchen to renovate and rewiring in the house to do. So looking for some Rocky Balboa type workouts, maybe hill pyramids or fartleks but need the motivation.


06.05.54 3:59.4

posted: 4/30/2009 at 3:14 PM
I'm currently working on my speed - as part of my ultra training.

Far too many ultra runners totally neglect speedwork. In my opinion it is v important.

If you can run 6:30 pace comfortably, then running 9:00 in an ultra is going to be easier than if you can only manage 7:30 pace comfortably. Just my basic logic - but it must hold true.

At the moment I'm doing this workout:

2-3 mile warm up
6 x 1mile repeats in 5:45, 60 sec rest
2-3 mile warm down
Total of 10 miles.

My aim will be to, firstly, increase speed until I can manage this:

3 mile warm up
6 x 1mi repeats @ 5:30, 60 sec rest
3 mile warm down
Total = 12 miles.

Then I will increase repeats until I can do this:

2 mile warm up
8 x 1mi repeats @ 5:30, 60 sec rest
2 mile warm down
Total = 12 miles.

I think this will take some time. However, when I'm happy with it I will reduce the rest to 30 sec.

I think this will be of great benefit to my ultras. It will also improve my chances of a 2:45 marathon. I think that McMillan has tempo mile repeats of about this speed for a sub 2:45 marathon.

In order to get my mile repeats under 5:45 I will probably do some hill repeats - this will also increase leg strength (vital for longer ultras). Hill repeats will likely be no more than 12-15 x 60 sec hard up about 10% gradient, jog down recovery.

I probably won't do any more than this. Any speed endurance work will just be tempo runs (6 - 8 miles @ about 6:00 pace).

I will do no more than 2 sessions per week (ie mile repeats on Tue, hills/tempo on Thu). If my legs are feeling dead, like this week, then it will only be one.

Am slightly tempted by MikeyMike's favourite speed session of 3 x 2miles. This could be good to stop the routine becoming dull.

Just some thoughts and principles.

btw - Jerry - with those 5 and 10k times you have the basic speed (with no formal speed training) - this is probably due to your former runner life! Just think what you might achieve with just one speed work session per week!
Nothing to say at the moment.


An experiment of one

posted: 4/30/2009 at 5:09 PM
Thanks Tom

I know I have 20-21 and a 40-42 in me but these time trials are always on a Tuesday whilst my legs are still recovering from my long runs Angry

Right, all I need now is a good safe section of trail to try this on. I have an idea but just have to make sure the dogs are not about.
posted: 4/30/2009 at 7:31 PM
I make sure that at least once a week I do a tempo run. I don't do hill sprints or very short flat-out intervals because I always get injured when I do. It's a balance.


06.05.54 3:59.4

posted: 5/1/2009 at 8:08 AM
modified: 5/1/2009 at 8:10 AM
Quote from UltraFlynn on 4/30/2009 at 7:31 PM:
It's a balance.


It sure is. You are absolutely correct. This is why I keep it to one session per week - and if my legs are feeling shot I will can the session and go for a "recovery jog" instead. Getting injured will not make you faster.

Jerry - you actually have faster times than that in you. But you may not achieve them during your clubs Tues time trials - as you say, your legs are tired from long runs (which are, when it comes to it, more important for you at the moment).

It might be interesting (next year maybe, after L2B) to have a shot at sub 20/sub 40. You definitely have the ability.

UltraFlynn - awesome London by the way. Those are some very impressive splits. Mile 25 was your fastest? Wow. A great piece of controlled running - and one which we could all learn from.
Nothing to say at the moment.
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