“The Monday night group speed session begins with a 2k warm-up loop counter-clockwise around Derech HaAvot starting and stopping at the Trempiada. Fartlek – (description adapted from Chaim Wizman, Head of Beit Shemesh Running Club) modified for Yad Binyamin: Fast paces should be 85-90% of maximum pace.ī. In terms of time – accelerate for 10 seconds, hold fast pace for 20 seconds followed by 10 seconds of deceleration and then resume regular pace. Strides – after 2K warm up, pick up pace for the 4 middle kilometers taking strides last 100 meters by slowly accelerating for first 20 meters, holding fast steady pace for 60 meters and then decelerate for last 20 meter. Here is a description of various speed workouts:Ī.
Each speed training session consists of 2K warm-up at a slow pace – to warm up your muscles and after the speed section, complete run with 1K cool-down Speed TrainingĪ mix of different exercises which has an interval component to make you faster. Refer to Full/ Half Marathon Training Spreadsheet which lists different training for each week of the training period/ 1. I generally run 10K on Monday, 5K on Wednesday and 15K on Fridays during off season – all at comfortable paces. Unless you have a burning desire to increase speed, you may want cut out these workout since speed workouts, if not done correctly or over long periods of time have higher chance of injury associated with them. Off Season note: Can cut down running to 3X a week – just to maintain level of fitness.
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