LARR Newsletter: Week 3

COACH DAVID'S TIP: SPEED WORK

Generally speaking, the greater the volume of mileage you do, the greater the fitness you will have. This equates to a faster marathon. Endurance is the key and that's why most training is done at low heart rate - or easy pace - which is slower than Marathon Race Pace (MRP).

However, it is the high heart rate (HR) work - speed work - that take us to the highest levels of fitness, and faster and/or easier marathons.

LARR’s downloadable training plans include 1 or 2 days a week of speed work that can be done on a running track, treadmill, or a stretch of flat road. Walkers and run/walkers can add speed work by including brisk walk or jog intervals, or hills.

Speed workouts generally include various paces and all have an important role. Threshold Pace (T-pace) is between your 5K and 10K pace - where holding a conversation is difficult; Interval (I-pace) and Repetition (R-pace) involve engaging faster muscles on shorter, faster sets. You can find definitions of each pace on the final page of the training plans or watch the recording of the online coach chat from a few weeks ago.

LARR Members are invited to do their speed work at Wednesday Night Track in Santa Monica. If you come to track night, that workout replaces whatever speed work is on the schedule for Wednesday.

Those who want to do speed work on a different day of the week, simply switch it with another workout - just try to avoid doing high heart rate workouts two days in a row – it is good to have a day in between for a bit of recovery.

Have an inspired week!

David Levine
LARR Head Coach

P.S. Have you heard? On Oct 12, we're unveiling a new meeting location for the Santa Monica group! It's not far from the Totem Pole and offers an amazing space to gather before and after your workout. We'll reveal all the details next week.