Speed work can be TRICKY! How do you know if you’re going too fast or too slow to improve?
First off, there’re many types of speed sessions: tempo runs (at our aerobic threshold), interval repeats (faster reps that improve our VO2 max: 200s, 400s, 800s), pace runs, etc.
Tempo runs: your aerobic threshold! To find this, aim to run in ~80-90% of your heart rate max. You should be able to hold this pace for 3-4 miles. When we do these runs, we improve our threshold and are able to run faster for longer over time (endurance improvement). If you can hold an easy conversation or could run for a long time at this pace, it’s too slow.
Interval Repeats: these runs should be hard yet controlled. Depending on the distance, the effort will vary. For 200s-400s you’ll push harder than 800s-1 mile repeats. Depending on the goal, these efforts can be anywhere from 80-95% of your heart rate max. You’ll know you’re going too fast if after a rep you’re completely dead, can’t even jog, cant even mutter a word, can’t do another rep or your heart rate is dangerously high. Find an effort in the 80-95% of your max range that you can manageably repeat as designated. You’ll find these speeds improve over time when done appropriately. If you feel completely unchallenged and like you do these for a long time, you’re going too slow.
Race pace: these efforts should be at your goal race pace. If this feels terribly difficult or too easy, odds are your goal may be inaccurate.
I always encourage working with a coach to get the most customized and accurate training; it also holds you accountable to running at the right paces for YOU! Submit a consultation HERE.
