Les Croupiers Forum
»
Les Croupiers Forum
»
Training
»
What's the best way to increase speed endurance?
Rank: Advanced Member
Groups: Approved, Les Croupiers member
Joined: 07/09/2013(UTC)
Posts: 737
Has liked: 586 post(s)
Likes received: 498 in 236 post(s)
|
Ironically what I thought was one of my strengths im now starting to see is one of my biggest weaknesses! I can definitely see a pattern emerging that is telling me that is where I need to put a bit more focus. Is it a simple case of consistently doing long runs and speed work and having it knit together? Can you just go and hammer out a Park Run every week? Anybody got any advice?  This has been recommend to me to look at. I think it only gives you a rough frame work of what you need to be looking at and still leaves you a lot to think about. Who said running was a simple sport!  http://www.leics-vision2...Planning_guide_2014..pdfEdited by user 07 October 2014 13:02:51(UTC)
| Reason: Not specified
|
|
|
|
|
|
Rank: Advanced Member
Groups: Approved, Les Croupiers member
Joined: 13/08/2013(UTC)
Posts: 1,234
Has liked: 1186 post(s)
Likes received: 1993 in 694 post(s)
|
I think you're asking an impossible question, Lyndon.
Whilst there are general principles I could advise you about, I have no idea of your personal circumstances or ambitions. Running is far too personal to find a convenient website or magazine to read.
It's really about you and where you want to go.
The answer to your question "can you just go and hammer Parkrun every week?" is an emphatic no.
I've no doubt you will initially get some return, but 5km is still an endurance based event, so if you simply race that, you'll never get any quicker.
I'd go back and read Arthur Lydiard again, as a start, and adapt his principles to where you want to go.
|
 1 user liked this post.
|
|
|
|
Rank: Advanced Member
Groups: Approved, Les Croupiers member
Joined: 18/10/2013(UTC)
Posts: 76
Has liked: 45 post(s)
Likes received: 35 in 24 post(s)
|
Just try and catch me in future races 
|
4 users liked this post.
|
|
|
|
Rank: Advanced Member
Groups: Approved, Les Croupiers member
Joined: 07/09/2013(UTC)
Posts: 737
Has liked: 586 post(s)
Likes received: 498 in 236 post(s)
|
Originally Posted by: Nick Tulp  Just try and catch me in future races I have got to be honest I never expected you to beat me by that much! You are definitely doing something I'm not! Either that or you were just lucky and it was because I wasn't very well which seems much more likely!
|
|
|
|
|
|
Rank: Advanced Member
Groups: Approved, Les Croupiers member
Joined: 18/10/2013(UTC)
Posts: 76
Has liked: 45 post(s)
Likes received: 35 in 24 post(s)
|
This year's aim was always the half and getting as close to 6 min miling as possible. I never expected to actually get it!
Ramping up the miles and mixing the training up certainly helped. A good interval session and a decent long run every week, with the odd bit of racing through the summer is all I did! Still early days for my learning running though, I'm only 18 months in!
|
1 user liked this post.
|
|
|
|
Rank: Advanced Member
Groups: Approved, Les Croupiers member
Joined: 07/09/2013(UTC)
Posts: 737
Has liked: 586 post(s)
Likes received: 498 in 236 post(s)
|
Your doing brilliantly Nick and I'm sure I could learn a lot from you! If you have only been running 18 months you must have found a good formula for your training! 
|
|
|
|
|
|
Rank: Advanced Member
Groups: Approved, Les Croupiers member
Joined: 11/08/2013(UTC)
Posts: 906
Has liked: 851 post(s)
Likes received: 562 in 280 post(s)
|
Lyndon,
Its a balance on what you really want to achieve. I tried a different program on the run up to the half. It did seem to get me some improvement, i wont ever know if it was fully right as i didn't have a good prep for the race mentally, and I had pins and needles in the race...
But, as a result of the training I had less group runs which I really missed - I really enjoy the company running and training. The banter and support from the running groups is great - I wont do a spring marathon but i will join the crews for the long runs as feel it really helps me get my milage up..
Nothing is better than on a thursday night (when fully recovered) than a speed up 10..starting slow and ending up with a blast for the last 2-3 miles.. i'm certainly not getting paid for running in fact in consumes quite a lot of salary on stuff.... after I've done the snodonia marathon in 2:14:59, i'll be back on the track on tuesdays aiming to work on my speed for a sub 18 5k.. and maybe joining some of the group runs again..
|
1 user liked this post.
|
|
|
|
Rank: Advanced Member
Groups: Approved, Les Croupiers member
Joined: 07/09/2013(UTC)
Posts: 737
Has liked: 586 post(s)
Likes received: 498 in 236 post(s)
|
Funnily enough that was something I was thinking of really embedding in my schedule that sped up long run.
|
|
|
|
|
|
Rank: Advanced Member
Groups: Approved, Les Croupiers member
Joined: 16/08/2013(UTC)
Posts: 434
Has liked: 855 post(s)
Likes received: 276 in 136 post(s)
|
James,
If you can run the Snowdonia marathon in 2:14:59 I'm sure sub 18 for 5k will be very easy to achieve!
|
2 users liked this post.
|
|
|
|
Rank: Advanced Member
Groups: Approved, Les Croupiers member
Joined: 13/08/2013(UTC)
Posts: 584
Has liked: 522 post(s)
Likes received: 589 in 233 post(s)
|
If James runs Snowden marathon in 2:14:59 then I am stating it here for everyone to see I WILL RUN A MARATHON IN 2015!! But to be fair, James is a far faster runner than me ------ i most have written that when I was asleep and having a nightmare about James running quicker than me! Edited by user 10 October 2014 08:39:00(UTC)
| Reason: Not specified
|
3 users liked this post.
|
|
|
|
Rank: Advanced Member
Groups: Approved, Les Croupiers member
Joined: 12/09/2013(UTC)
Posts: 937
Has liked: 235 post(s)
Likes received: 504 in 253 post(s)
|
Snowdon got hills! It's not a PB race just one to you do to finish. A nice guy at the club told me that to get faster you need speed work. Come to the vets track and field meets next summer and the club 1 mile time trial.
|
|
|
|
|
|
Rank: Advanced Member
Groups: Approved, Les Croupiers member
Joined: 12/08/2013(UTC)
Posts: 181
Has liked: 175 post(s)
Likes received: 159 in 73 post(s)
|
James,
Tracey makes a good point. Maybe better to do your 2:14:59 on a flat course. ;-)
|
|
|
|
|
|
Rank: Guest
Groups: Guests
Joined: 10/08/2013(UTC)
Posts: 1,448
Likes received: 6 in 6 post(s)
|
|
|
|
|
|
|
Rank: Advanced Member
Groups: Approved, Les Croupiers member
Joined: 11/08/2013(UTC)
Posts: 906
Has liked: 851 post(s)
Likes received: 562 in 280 post(s)
|
opps.. must watch my typing..
I looked at my garmin from 2012 and I lost 10 mins from 7 min per mile pacing in the last 5 miles.
So I guess that sets the goal for pace to 21 miles 7 min per mile is the target.
Tracey :3:14:59 is far from a PB just GFA for london 2016.
|
|
|
|
|
|
Rank: Advanced Member
Groups: Approved, Les Croupiers member
Joined: 12/08/2013(UTC)
Posts: 213
Has liked: 205 post(s)
Likes received: 63 in 41 post(s)
|
Originally Posted by: Alun Davies Good article. Muscle memory still gaining drugs cheats an unfair advantage. All that nonsense about how we should expect it from athletes as they are only human (like Suarez!!) Is ridiculous though. Elite athletes are role models like star footballer. With success comes pressure, it's tough at the top, handling pressure well is a star quality. Those who cheat can't handle the pressure. Slightly off topic :-) Two cardiovascular sessions a day, a long run, intervals and cross training once a week helped me increase my speed endurance. It all depends on you though, what works for me might not work for you.
|
1 user liked this post.
|
|
|
|
Rank: Guest
Groups: Guests
Joined: 10/08/2013(UTC)
Posts: 1,448
Likes received: 6 in 6 post(s)
|
If James ran a sub 2.15 marathon he'd finally be able to say he was the quickest in his house !!!!!! Lol.
|
|
|
|
|
|
Rank: Guest
Groups: Guests
Joined: 10/08/2013(UTC)
Posts: 1,448
Likes received: 6 in 6 post(s)
|
Lyndon. The best way to increase speed endurance is to train for speed endurance!
We're heading into the winter now so perfect timing. I would be doing hill runs, hill reps, tempo runs (faster club runs)longer track sessions (5-8 x 1k, 12-20 x 400, etc)and some strength work outside of running.
Also, I asked you ages ago what your goals were but you weren't sure what pace per km or mile you needed to achieve those times. KNOW them and then base your sessions around that. For example, if your required time for 10 miles is 60 minutes but you can only do a mile flat out in 5:50 then it's unlikely you are going to string 10 of those together back to back.
Most people have no idea how to put their training programme together and while everyone is different, everyone needs to know where they are starting from, where they want to go and what it takes to get there.
Start working that out...
|
|
|
|
|
|
Les Croupiers Forum
»
Les Croupiers Forum
»
Training
»
What's the best way to increase speed endurance?
Forum Jump
You cannot post new topics in this forum.
You cannot reply to topics in this forum.
You cannot delete your posts in this forum.
You cannot edit your posts in this forum.
You cannot create polls in this forum.
You cannot vote in polls in this forum.