The Time to get FAST

As I eluded to in the last blog post, speed is not solely reserved for the elite or for those running shorter distances. It should be something that ultrarunners focus on too. Developing our speed over shorter distances will translate to significant improvements over 100k and even 100miles.

I also see this period of a training cycle as an opportunity to spice training up. We step away from the more controlled intervals and looooong runs but instead focus on intensity. By moving through this period I find that my excitement to return to the trails for an adventure builds up and the focus is there for that specific period into the race.

If you are the kind of person that has a stroke at the thought of running fast then it might be that you’ve approached it in the wrong way in the past so hear me out! While speed work can be uncomfortable, the intervals come with the benefit of shorter periods ‘on’ and longer recoveries. Also, a small amount goes a long way and, as you’ll see, this isn’t a total reshuffle of your training, rather a minor temporary shift in focus.

What qualifies as ‘speed’ work?

I generally work off of a perceived effort scale ranging from one to ten. I consider eight and above to be speed work. That’s the equivalent to your 30min race effort or faster. For the science nerds amongst us, this takes us up into heart rate zones 4/5 in a five zone model i.e. above your lactate threshold.

If you are relatively new to running, distinguishing between ten different effort ratings can be difficult so the perceived effort scale can be simplified to easy, moderate and hard with the latter being your speed work.

How much should I be doing?

I believe that everyone should be doing a higher intensity session each week. What this will look like will change as you move through the training cycle with the focus here on speed.

For the more advanced runner, some additional intensity can be introduced to the long run (see below). If we use the 80/20 principle of training as a rough guide, when your training volume reaches a certain level, you can no longer maintain the 20% with a single weekly session. However, I would limit the speed work (i.e. 8/10 and above) to a single session each week and make the additional intensity more controlled.

Running fast/hard is a big stress on the body in a different way to that of running long - it stresses the neuromuscular system more than it does the aerobic system. If your body hasn’t done it before (or even if you have been away from it for a period of time), jumping straight in with 25x400m hard is a sure-fire way to pull a calf! So ease into both the number of repetitions and the intensity.

What does a session look like?

I will usually make the ‘on’ interval between 30sec and 3min. The intensity is adjusted so that the interval is challenging but not crippling! The recovery period between intervals is on a ratio of 1:1 to 2:1 to the ‘on’ period. The number of repetitions depends on your experience with this type of work so start out with less (total 3-5min running faster) and build up to more (15-20min). Then you can choose to either complete the session as a single set or break the repetitions up. The latter allows you to complete more ‘work’ because you are essentially getting more rest.

Here are some examples:

• 10-20x30sec on/30sec off
• 5x1min on/1min off. Complete 2-3 sets with 2min recovery between sets
• 3min, 2min, 1min with 1min jog recovery between reps. Complete 1-3 sets with 2min jog between sets

Warm up well beforehand and cool down properly afterwards.

You can also take these sessions to the hills. This is especially helpful if you are injury prone as it is less impact through the legs or if you are targeting a hilly race. Use the walk/jog down to your starting point as a recovery.

Strides. What are strides?

Strides are short, 10-20sec accelerations to your one mile race effort (not a sprint) with a long (until you feel completely recovered, about 60-90sec) recovery between repetitions. I would normally plan for 4-6 repetitions in total.

They can be used in training to serve two purposes:

1) To prime your body to perform a high quality session. In this way you would perform them during the warm up of a higher intensity workout

2) To maintain your newly acquired speed. Aim to complete them a couple of times a week at the end of your easy runs

What will the remainder of my week look like?

During this phase I like to keep the long run modest, up to a couple of hours. If your longest run is shorter than this then you can use this phase to build it up to two hours. If you are already there then you can start to play with the structure of your long run by incorporating some steady running or marathon effort. Here are a few ideas to help keep your long run fun and exciting:

- Complete the last 20min at marathon effort. This is a good way to develop the mindset of finishing a long run ‘strong’. On race day, it might be that much easier to push with the finish line in sight

- Progression run. Start out easy and slowly build your effort over the course of the run to finish at a steady (5-6/10) effort. Don’t go too hard too soon because the workload soon builds up

- Steady intervals. Build some faster intervals into an otherwise easy long run. For example, 3x10min at 5-6/10 effort. Take a good period to warm up and recover fully between intervals

The remainder of the week doesn’t change from other periods with easy running and a variety of terrains included to build your base and keep you feeling good.

How long should this period be?

If the lead up to your ‘A’ race allows then dedicate 4-6wks to this phase of training. However, having the time to dedicate to speed work is often a luxury as its the least specific form of training for ultramarathons (and we all know that us ultramarathoners are race-oholics) so its the period to shorten if you’re in a hurry!

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Last words

Don’t shy away from what makes you uncomfortable, in fact lean into it. Things that we see as our weaknesses are almost always where the biggest steps forwards are to be made. So lace up your bounciest pair of shoes, crank the music up and prepare to click out some faster intervals. Have fun out there!

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