RUNNER'S RAP: The in's and out's of speedwork

Incorporating speedwork into your running regimen will not only improve your performance but will add a little spice and flavor to what may be a bland routine.

There are a few things to point out before getting into the bread and butter of speedwork:

1) There is no cookie-cutter approach to speedwork. What works for one runner may not work for the next.

2) The workout needs to fit into your schedule, align with your running goals, current level of fitness and running experience.

3) An established running base of at least 15 to 20 miles per week for at least six months is recommended before adding speedwork into the routine.

There are several different forms of speedwork to choose from and it's a good idea to incorporate at least one form one time per week, but no more than two. The chance for injury increases if you train for speed too often and I recommend a rest day between sessions. By mixing it up from week to week you will engage different muscles, vary your stride and exercise your stamina, which will allow you to run faster with less effort during other training runs.

Types of workouts

- Hill repeats - Find a moderately challenging hill that is about a quarter-mile long with a decent flat terrain just before the base of the hill (it should take you about a minute to reach the base). After a good 10-minute warm-up, work your way up the hill by maintaining a strong forward leg drive and arm motion that powers you up, but do not over-stride.

Once you crest the hill, continue your run for at least another 50 feet then jog down very slowly making sure you don't bounce, skip or over-stride. Work up to doing four to six repeats. Finish with a nice 10-minute recovery run.

- Tempo run - After your 10-minute warm up, increase your pace between a 10K and half-marathon race pace and maintain that speed for 15 to 20 minutes. Finish with a nice 10-minute recovery run. These runs are great for improving your speed endurance (maintaining a race pace) and mimicking a race day run.

It's also a good idea to try and find a stretch of road or trail on which you won't have to stop or be slowed down by traffic when doing your tempo run.

- Short bursts - After your 10-minute warm-up, do a series of two-minute runs at your maximum speed, give it all you got! Work your way up to five or six burst (depending on your ability).

Between each short burst, allow a two-minute recovery jog. Finish this workout with a nice 10-minute cool-down. This type of workout is designed to improve your leg turnover. Make sure your legs are well rested when you do this workout! It's a tough one, but well worth it.

- One-minute on/one-minute off - This is one of my favorite speed workouts. It sounds easy, but it's tough and is great for sharpening your speed skills for an upcoming race. After your 10-minute warm-up, head out for a 20 to 30 minute run. During this time, accelerate to race speed for one minute (the pace for the race distance you are training for), then slowly jog for one minute. Repeat. This will give you at least 10 minutes of race pace running. Complete this awesome workout with a 10-minute recovery jog.

- Fartlek workout - A funny name, but a fun workout! Fartlek comes from Swedish for "Speed Play" and combines continuous and interval training into one great workout. It's an awesome workout not only because it allows the runner to run whatever distance, intensity and speed they wish, but it also improves both the anaerobic and aerobic power. It is an unstructured, fly-by-the-seat-of-your-pants type of workout. You can base it on time, distance, terrain or how you feel on that particular day.

For example, you run fast between every telephone pole or road sign or you pick up the pace as you run to the top of a hill or a specific landmark, basically whatever makes you happy for that particular day. The key is to mix it up, keep it fast, interesting and fun.

- Pick-ups - After a 10-minute warm-up, start out with a nice comfortable jog and increase your pace about every 30 seconds for a total of two minutes. Your last 30-second pick-up should be at an all out effort. Slow for a recovery of about two minutes and repeat up to 10 times.

This is a great workout on one of those days you kind of lack motivation. It goes by fast as you have to keep your eye on the clock for your speed pickup every 30 seconds. This can also be done using landmarks such as telephone poles and increasing your pace between each pole for about five poles until you are at an all out effort.

- One-mile repeats - This is a great training workout for half and full marathoners. These repeats should be done at approximately 10 to 15 seconds faster than goal race pace. Complete three to six one-mile repeats (depending on your upcoming race distance) with a two to four minute recovery jog (depending on your fitness level).

Of course you should begin with a 10-minute warm-up and finish with a 10-minute recovery jog.

- Five-minutes on/three-minutes off - A fast-paced workout designed to improve your pacing skills. After a 10-minute warm-up, increase your speed to either your 5K or 10K race pace and maintain that speed for five minutes. Aim for two to four sessions with a three-minute slow jogging recovery between each session. Your speed should be hard and uncomfortably fast.

So, if you can converse while running; pick it up, you aren't running fast enough! End with a 10-minute cool-down.

The experience and skill you will gain from these speed workouts will enable you to prepare for your next race or just improve your overall speed, stamina and will add some variety to your routine. They will also help you endure both the physical and mental challenges while racing or running at a faster pace.

Over time, the benefits you obtain from speedwork should translate into improved race performance, running efficiency, improved stamina and overall fitness level.

Keep in mind that speedwork is an advanced training technique and not designed for the true beginner (see the three points listed at the start). In addition, it can take up to four weeks or longer to start seeing the benefits when training and racing. Other factors include age, genetics, current level of fitness/ability, running experience, staying injury free and how often you incorporate speedwork into your routine.

It's advised not to do speed work the day after a long run or the day after a road race. Incorporate it into your weekly routine when your legs are fresh, in the middle of the week, or after a day of rest or an easy run. Always work at your fitness level and modify the above workouts as needed. They are mere guidelines and not intended to be followed to a tee.

A proper warm-up and cool-down is an essential part of speedwork. It's getting warm, so schedule your speed workouts accordingly and stay hydrated to avoid various heat illnesses and dehydration.

Next Month: Stay tuned for some of my favorite track workouts!

Ahwatukee Foothills resident Ronda Jameel is a certified running coach and owner of Run2Dend. Check out training programs for upcoming races at www.run2dend.com. Questions about running can be e-mailed to questions@run2dend.com.