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Discussion: Building speed on the run...

Subject: Building speed on the run...

By: Thomas D.

Written on: Wednesday March 14, 2012

Message: My wife and I are planing on doing our second off road tri this summer. We were a little under-trained for our first. We ended up finishing quite near the end of the pack. We both found the trail run particularly challenging . The distance is 1500 m swim, 15 mile mountian bike, 5 mile trail run.


We live in a rural area, so we end up doing most of our running on relatively flat dirt roads. We kept the training distance at 6 miles. Later in the season we brick trained with some trail running, but for the most part it's more cohesive with the family schedule to run on the roads near the house.


I have wanted to intensify the training to better prepare us for the dreaded trail run. One idea I had was to push our runs up to 8-10 miles, and focus on doing intervals for the first quarter of the run and finish the remaining distance focusing on a steady sustainable pace. Has anyone had any success building their speed with a routine like this? Or would I be better off only focusing on intervals once a week?


Any input would be greatly apreciated...


Subject: RE: Building speed on the run...

By: Sean K.

Written on: Wednesday March 14, 2012

Message: If you are truely serious about your training really the best way is to find a good coach. Just throwing works against a wall will only get you so far. When & if you find one listen to them :) Good luck & happy trail running.

Subject: RE: Building speed on the run...

By: Suzanne C.

Written on: Wednesday March 14, 2012

Message: I recommend doing one interval session each week where you want to puke (preferably multiple times). I would also recommend a tempo run slightly faster than your long run. I also add pick me ups during my long runs to keep my cadence in check and avoid the monotony.

To run faster you need to run faster.

Subject: RE: Building speed on the run...

By: Scott M.

Written on: Thursday March 15, 2012

Message: Thomas:

A few questions. What's your weekly run mileage, on average? How many days a week do you run?

Subject: RE: Building speed on the run...

By: ontri d.

Written on: Thursday March 15, 2012

Message: Suzanne said it all. Repetitive near pukage once a week, and run faster to run faster...oh, and wait for Jamie for some trail running advices. He should be here any second now.

Good luck with your training!

Subject: RE: Building speed on the run...

By: Thomas D.

Written on: Thursday March 15, 2012

Message: To Scott: Right now, the weather is just letting me start to run outside, so I would say that I am getting 4 miles, three times a week.

Subject: RE: Building speed on the run...

By: Scott M.

Written on: Sunday March 18, 2012

Message: Thomas:

I would push the speed training on you (I speed train 2x a week myself) but at this point you'd be as well served logging more miles with more runs per week and then add speed work later as you build the foundation. If you can go from 3 runs/12 weekly miles to 5 runs/30 miles or even 6 runs/40-miles over the next 12-16 weeks you will get faster. The general rule of thumb is to increase no more than 10% distance per week so you don't overdue it. I mix up my weekly mileage under a 1:2:3 ratio with two 4-mile recovery runs, two 8-mile runs (interval day and tempo day)and a 12 mile long run. My schedule calls for 6 days a week running but I seem to miss a recovery run every other week. Once you get some miles in, add the speed work, intervals, hills, steady state runs, oh the fun!

BTW, after swimming and biking the run will hurt just the same, you'll just get to go faster and finish sooner!!!




Subject: RE: Building speed on the run...

By: Carol R.

Written on: Monday March 19, 2012

Message: you might also want to think about strength training? trail running feels like a different ball of wax to me - and i find that keeping up with strength training helps a lot on the hills. especially after mountain biking!

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