Those walking speeds are quite poor, aren’t they? We need to bump up that walk to at least a 15 minute pace. I’m okay with our running speed. That’s not so bad. But the walking is much too slow so I’ve been reading up on what exercises we can do to increase our speed.
Livestrong.com recommends hill repeats. I don’t think my hubby would be too fond of these. And frankly, neither would I. But I like the idea of the repetitiveness of this exercise. We could do this one on a neighboring road or in Hampstead Heath park.
Another option, which is in our training plan, is to run intervals. At a track we would start with running 400M x 4. For the next interval Active.com says we would, “Increase the number of 400s every week by two more until, 10 days before the race, the final workout is: 14 x 400. Each 400 (one lap around a track) should be run eight seconds faster than you want to average per quarter mile in your 5K race.”
I find option three the most fun, a turnover drill. Jeff Galloway’s method would be best for a beginner and would prevent injury since it allows the body to recover. Here is the drill as written on his website:
1. Warm up by jogging slowly for half a mile.
2. Now begin to run at your normal training pace. After you’ve got your momentum going, start your watch. For exactly 1 minute, count the number of times your right foot pushes off. Then multiply that number by two. This is your current turnover rate.
3. Jog slowly back to the start.
4. Repeat step 2, and try to increase the number of right-foot push-offs per minute by two to five. Follow up with another recovery jog.
5. Do two to four more repeats, continuing to increase your push-offs each time until you’re not running comfortably anymore. Back off the cadence at that point, and for any remaining repeats, maintain the number of push-offs that allows you to stay relaxed while still using a faster turnover.
I love the idea of being distracted by keeping count. It would be a nice challenge to increase that number at each try. Also, a recovery walk would be oh so welcomed. I love me a walk break.
And then there’s option four: fartlek. It’s the least structured. No track or watch is needed. You basically just run as fast as you can to a certain landmark. Then you pick a farther landmark and repeat. The recovery in between the repeats are up to you.
I’m quite torn between turnover drills and fartlek. But I am leaning towards structure so turnover drills might be it. Luckily we still have time to decide. We won’t start on these until next week or so.
If you can offer any speed training tips I would greatly appreciate it!