It depends on the type of shape I am in

Out of shape - Base building - just slow miles with occasional stiders (6x100)

Starting to get into Shape - I start throwing in 1 or 2 LAT (Tempo) sessions a week

Decent Shape - 1 LAT, I VO2(Max Heart Rate)

But there are so many other good ways to work speed that can be beneficial. Don't forget the hills.

I do speed workouts - Where ever I can or feel like on the day.
Treadmill - On the Roads - On the Track

If you are new to running - Get comfortable with running before running fast

quote:<HR>Originally posted by gripperm:
I guess that means no speed work for me

<HR>

I would strongly suggest, no, unless you want to be hurt. It falls under the category of overzealous newbie and leads to injuries.

Speed will come, I promise. The more miles you have under your belt, the faster you're naturally get. It's been said, and it sounds backwards...but it works. A year after "serious" running, I still don't do speedwork, but I've gone from racing a 5 mile race at a 10:30 mile to sub 8 minute miles.

From recalling a few of your posts, I notice you mention time and pace an awful lot...I would advise you to really stop worrying about time and speed so much. It's like death for newbies. Either think you're going to run for say 3 miles or 30 minutes--regardless of the speed. Worrying about speed is what gets new runners into trouble--just concentrate on building up your base with easy miles.

quote:<HR>Originally posted by kkindness:
I would strongly suggest, no, unless you want to be hurt. It falls under the category of overzealous newbie and leads to injuries.

Speed will come, I promise. The more miles you have under your belt, the faster you're naturally get. It's been said, and it sounds backwards...but it works. A year after "serious" running, I still don't do speedwork, but I've gone from racing a 5 mile race at a 10:30 mile to sub 8 minute miles.

From recalling a few of your posts, I notice you mention time and pace an awful lot...I would advise you to really stop worrying about time and speed so much. It's like death for newbies. Either think you're going to run for say 3 miles or 30 minutes--regardless of the speed. Worrying about speed is what gets new runners into trouble--just concentrate on building up your base with easy miles.

<HR>

I am addicted to time and pace. I use to be a power lifter and the goal was to always lift more the next time in the gym then the time before even if it was only 1 pound. Now every time I run I feel like I have to shave seconds off that route

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quote:<HR>Originally posted by kkindness:
This is blunt, but get a new addiciton. Each week overall (not each day) work on going an extra either 5 mintues or 1/4 mile or something total. I played competitive sports my whole life...so don't use that as an excuse why you can't do something. If you must improve...just try and make sure you're improving overall. Running is VERY different from lifting. There is a jarring on your joints -- which is the reason to go slow and easy. Something like 3 times your body weight gets put on your joints every step you take running...now...think about your joints and teh reason we all urge you and other newbies to ease up.

The board is full of runners newbies and veterans who have plenty of experience with the whole time obsession and were forced to overcome it only after they ended up hurt.

Case in point...my running buddy ignored me, thought I was trying to trip her up. She would up with 2 stress fractures that are still painful 4.5 months later. My sister had to start the c25k over because she ignored this advice, too. This time around she's doing better because she learned the hard way.<HR>

Thanks and the 3x just made me really think.. I am off to ice my knees

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The biggest reason why you want to delay the speedwork is because you want to build your aerobic base by developing your "underdeveloped" circulatory system. The best way to do this is by sustained cardiac pressure during your base phase at 70 - 100% of your VO2 Max. This usually translates to a run where you are pushing yourself but still able to hold a conversation. You want to feel tired at the end of the run with the knowledge that you could have done a little more. This way you can go out the next day and run the same way without taking too many breaks. Ideally these runs are of the longer variety but that takes some time to build up to.
The body and mind are connected. If you spend a lot of time everyday pushing yourself your blood PH will drop and you will lose the desire to workout.
The "easy" mileage also conditions the body against injury. When you train (especially for a new runner) your cardiovascular system develops a little quicker in proportion to your skeletal muscular system. For this reason a lot of new runners after a few months of running are able to push themselves beyond their ability to handle the physical stress. Tendons need a longer period of time to strengthen as well as your bones. The "easy" miles during your base phase will develop this system without the intense stress placed on them from constant quality work.
The base phase of training is the absolute most important phase. People will buy running books, flip to the workout section and start hammering away at intervals. Without a good conditioning base period those interval sessions are not worth the paper they are written on.

gripperm - Running is not like weight lifting

The reason most newbies get injured is because the try to run to fast. Try to understand what you are trying to accomplish (Physiologically) and you will realize that Easy runs are what is in order most days.

Even Elite runners run very slow some days to let there muscles recover, Easy other days - Just to work the aerobic system.

If you are trying to hit maximum speed each day you run - You are putting maximum stress on you body (Knees !)

Depends on the time of the year, but usually at max I do 2x/week, choosing from lactate threshold (tempo), intervals on the track or treadmill, or hill repeats. Hill work is almost always in my routine since it most suits the races I do.

This time of year is mostly just long slow mileage (40-50 miles/wk) w/ one hard day a week, generally long hill repeats or occasionally longish intervals on the treadmill (6x 1/2 mile at 85-90%, etc).

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