Today's speed session was a good one!
Our plan: 2 mile warm up. 8 x 200 meters with a 200 meter jog recovery. The pace was a quick pace for sure. I was not worried about time as much as just trying to be consistent on each effort. We were told to run the faster 200 meters at repetition pace. This is faster than interval pace, but does not improve VO2max as effectively. It's used to get your body moving smoothly at a fast pace. So, it was not quite race pace, but also not a leisurely stroll.
Although it was in the low 30's tonight, we were able to use the local high school track for our workout. We had temperatures in the 40's and 50's earlier in the week which caused a lot of snow to melt. It was nice to be able to have track access in February. We will most likely not have the chance again for a while. We finished the workout with a 2 mile cool down. We ran 6 miles total tonight.
Ease into it When you started running, you ran for just a couple of miles every other day, and have gradually built up to your current mileage. You didn't suddenly start running 35 miles a week, so adopt the same approach to speedwork. Put at least three months of steady running behind you, then start with just one session every 10 days or so.
Not too hard Speed sessions aren't about sprinting flat out until you're sick. They're about controlling hard efforts and spreading your energy evenly over a set distance or time, just like you would in a perfect race.
Warm up and warm down Before each session, jog for at least 8-10 minutes to raise your blood temperature, increase bloodflow to the muscles and psyche yourself up for fast running. Follow that with some gentle stretching and then run a few fast strides before getting down to the tough stuff. Afterwards, jog for another 5-10 minutes, before stretching once again.