SPEED Part3: Endurance Race Speed (3k to Half Marathon) 24-05-2020 The terms ‘speed’ and ‘ speed- work’ can mean different things to different athletes and coaches depending on the target race distance and the physical capabilities of the individual athletes Building on my previous overview, part1 on ‘pure’ speed and part2 on speed endurance, here is some discussion on training at 3k to half-marathon race speeds and what might be ‘ speed-work ’ for different target race distances. All race paces from 3k to marathon pb pace are relatively demanding if maintained for relatively long efforts, so these efforts are best concentrated to (hard) days when the workout/session/runs stimulus is intended to be medium-to-high to either improve or maintain an area of running fitness. Pace/speeds on ‘easy recovery’ days should be much slower. 5a 3k to 5k Race speeds When workouts mimic the speed and metabolic demands of 3k to 5k racing, then athletes work at or close to their VO2max capacity (maximum oxygen uptake). Training at this pace for developing athletes should improve VO2max and the speed they can run at this capacity. For highly trained athletes, this VO2max capacity typically reaches a ‘ceiling’ limit (after many years of training) and does not improve further. However, training at this pace/HR/intensity zone (for ‘elites’) can still bring about performance improvements, just not in VO2max. To a marathon runner, 3k-5k race pace workouts might be seen as relative speed-work (compared with marathon pace) whereas an 800m/1500m middle distance runner (and their coach) would view this pace as over-distance training; certainly not speed-work , but still a high quality workout. Typical repetition/interval session formats might be: 3k: 5-6 x 800m off 90s rec or 4-5 x 1k off 90s 5k: 6-8 x 1k off 90sec rec or 4 x 1500m-1600m off 90s A progression in these sessions might be to start with the smallest noted number of reps and slightly longer recovery by 30sec (to enable an athlete early season/ to match their season target pb/goal race pace). Then, reduce the recovery gradually over time to those above and thereafter build up to an extra 1 or 2 reps, so that the pace and intensity of running is maintained – but the total volume of session is slightly extended. Even though an athlete may be working at maximum oxygen uptake at VO2max, there is still an anaerobic contribution (12% at 3k, 6% at 5k) and a build-up of both lactate (just a marker) and inhibiting by-products that can give advantage to those with a better anaerobic capacity (provided their pace judgement is good!). 5b. 10k to Half Marathon race speed – and Lactate Threshold. You may read about training at lactate threshold (sometimes referred to as ‘tempo’ pace) and this is simply the pace and effort where lactate first starts to rise, marking the start of increasing anaerobic contribution. It will be slower speed than at VO2max and typically the speed that someone could race at for 1hour, so that might equate to Half Marathon pace for world class elite males/10miles for elite females or closer to 8-10mile pb pace for some male club runners or those that favour 800m/1500m. The best endurance runners in the world tend to have a lactate threshold (LT) speed that (percentage wise) is closer to their VO2max speed than inferior athletes. This means they can run closer to their 3k-5k pb pace over longer distances without getting into oxygen debt, which is an obvious advantage for 10k to the marathon. It has been theorised that a regular dosage of lactate threshold speed/intensity training should elicit adaptation that improves lactate threshold speed. It does seem a sound intensity to employ weekly, not least because anaerobic inhibiting by-products should not build up if executed properly, so leaving the athlete fresh enough to bolt on some other training stimulus to the same session (e.g. short power hills of 10s or extended strides) or in 1 or 2days time. However, there does not appear to be robust evidence that training at exact threshold paces elicit more adaptation that say 5% faster or 5% slower. There just isn’t a precise ‘magic’ pace or zone (in race pace territory) where you get more pronounced improvement/adaptation (and is affected many so many other factors), but it does makes logical sense that staying close to (lactate) threshold pace in extended workouts (tempos) enables more work to be done at a useful intensity. So, it’s not a golden pace or zone, but very useful one to combine with other training paces and intensities. Lactate threshold/tempo workout With many athletes doing 2 or 3 hard workouts a week, plus easy running and supplementary work in between (e.g. strength & conditioning), then there is a limit to how much real threshold running you can do on 1day and not compromise the other key workouts. So, typically, 20-40mins of lactate threshold pace running is prescribed depending on the development stage and ability of the athlete. For a young athlete it could be: 4 x 5mins LT off 2mins jog recovery For a middle distance runner it could be: 5 x 6mins off 2mins rec......or 2x10mins +2x5mins As a continuous run, it might be simply 5 to 6mile LT, starting slightly slower than LT pace and finishing on or slightly quicker pace than LT. Other more advanced formats might be 10k with alternating ks, 10sec quicker than LT, then 20sec slower than LT. 800m/1500m runners make think this type of work is not much benefit for them (quote: “too endurancy”) , but improvement in LT does improve 800m/1500m performance. For someone targeting a 10k race (say 6-8weeks away onwards), then the segments or reps that match 10k target pace become more specific and potentially potent to fine tuning the athlete to racing 10k. What was a LT threshold workout could be tweaked more towards 10k pace. So a 10k specific training phase session might be : 5-6 x alternating 1k @10kpace/1k@marathon pace = 10-12k ......very demanding! Or 10-12 x 1k at 10k pace with 80sec jog recovery ......slightly easier, still demanding! For the Half-Marathon (HM ), the emphasis of some LT runs could be modified so that an athlete attempts to hold HM pace for 5 to 8miles. Longer than this and the load becomes too fatiguing and close to all-out HM racing load. Another, perhaps less mentally taxing continuous run method would be to start out on a 8-10mile run at slightly slower than marathon pace and gradually build up pace through the run so the last 3miles is at HM pace. These demanding specific 10k or HM sessions cannot be repeated too often otherwise over- training and staleness might result, but should be judiciously placed in the final 6-8 weeks leading up to the targeted peak/pb race, with a slight tapering in the final 10days to suit the individual athlete (some respond better to less or more taper). The pace an athlete is capable of achieving in training will depend on many factors, such as residual fatigue, weather, terrain and other life stressors. Invariably, conditions and the body will not be as ideal as race day, so more often than not you need to set the dial down on the target pace in training, especially to start with. Someone capable of running 6min miles in a HM, but ‘only’ running 6min15s average in a training run over 8miles is still very much doing an effective HM preparation workout given all the noted factors and other training being done. HR zone is a useful tool to this (to control work in the right intensity) but is not a precise indicator (but a guide) and this topic will be covered in the next snippet. In my final speed snippet I will cover: marathon speed, easy recovery speed, putting it all together and overview of training zones! Francis Twitter: @fmarsh_marsh1