General Discussion Triathlon Talk » Pace building or endurance building? Rss Feed  
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2007-06-07 10:07 PM

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Subject: Pace building or endurance building?

I am planning on a 5 mile run tomorrow but my pace is so slow I think I should do some speed work the only problem there is the last times I did 400’s or 800’s I injured myself.  So with 5 weeks to go before my big race should I be doing more speed work now like 1 mile repeats I could do 5 of those ensuring good recovery between each or should I stick to the endurance run?  Hmm or 4 miles slow and easy ad the last mile faster?



2007-06-07 10:14 PM
in reply to: #835160

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Subject: RE: Pace building or endurance building?
You should incorporate at least 1 speed work out per sport per week. But start small. Say 4 1/4 mile at pace that pushes you but doesn't break you. In 5 weeks you could be doing a 5K of 1/4 mile intervals. It will help.

Edited by PintoRacer 2007-06-07 10:14 PM
2007-06-08 6:22 AM
in reply to: #835160

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Runner
Subject: RE: Pace building or endurance building?

What's the race, what are your goals for the race?

My opinion:  Stick to the endurance run, or do tempo runs.  But with 5 weeks out, I'm not sure how much improvement you're going to see, especially since you're probably going to use at least 2 of those weeks for tapering (of course, you could still be doing some level of speed work then, too....).

If you have a propensity for injury while doing speed, then I wouldn't do it this close to a race. 

2007-06-08 7:27 AM
in reply to: #835160

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Subject: RE: Pace building or endurance building?

when i start shifting to speed work after building my base, i start off with hill repeats to build some strength and then add in some fartlek runs for a couple of weeks before i do actual speed work (timed intervals rather than track work as i really really really dislike running in circles.)

this helps to build strength and get the body used to harder/faster efforts before i ask it to hold "speed" for sustained times.

i also find that i get some effect from speed work rather quickly.  not sure if it is because i get faster (relatively speaking) quickly, or just get used to hurting more quickly. 

good luck

k

2007-06-08 7:54 AM
in reply to: #835160

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Champion
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Subject: RE: Pace building or endurance building?
Speed work is the iceing on the cake, but do you have a cake yet?
2007-06-08 8:01 AM
in reply to: #835392

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Pro
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Subject: RE: Pace building or endurance building?

bryancd - 2007-06-08 7:54 AM Speed work is the iceing on the cake, but do you have a cake yet?

Hey, no Slowtwitch slogans on this site!    That is a good saying though.



2007-06-08 8:10 AM
in reply to: #835403

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Champion
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Fountain Hills, AZ
Subject: RE: Pace building or endurance building?
Isn't it! I would have credited the original author, but I couldn't remeber who had that as a tag line over there. I was wondering if anyone would catch it!
2007-06-08 8:24 AM
in reply to: #835160

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Champion
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Montague Gold Mines, Nova Scotia
Subject: RE: Pace building or endurance building?
I believe it's MattinSF who said it originally - not 100% sure though...
2007-06-08 9:16 AM
in reply to: #835160

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Chicago, Illinois
Subject: RE: Pace building or endurance building?
I would agree. work on the endurance. Speed will come jsut have the base built up. Endurance is always useful.
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