Speed Training for Long Distance Runners

As long distance runners we throw around the term "speed training" often without ever defining the term. When I was young I thought speed training was any pace faster than easy pace. Some define it as faster than race pace, while others may define it as any type of interval training. Some sprint coaches reserve the term for training at maximum sprinting speed. Is it any wonder I was confused as a young athlete when I heard phrases such as, "I ran x:xx without any speed training" or "Don't perform speed training too early or you'll peak early and implode before the season is done?" This led me to the erroneous conclusion that you should only run months of long slow distance and then blast some intervals for the last eight weeks of the season. Unfortunately, this option has the potential for injury or at the very least may not give you enough time to develop all the necessary qualities for peak performance. Always be sure to ask for clarification when discussing speed training with someone.

Pekka Vasala (Finland) and Kip Keino (Kenya) racing to gold and silver in the 1500m at the 1972 Olympics

I now divide speed training into two groups: metabolic speed and biomechanical speed. These are terms I borrowed from elite distance running coach Renato Canova. Metabolic speed is the training of your energy systems. Biomechanical speed on the other hand ties into running mechanics, efficiency, and maximum sprinting speed.

Metabolic speed training allows you to use fuel fast enough to feel comfortable at goal pace. In order to develop this quality you'll need to train 1-2 distances below your race distance.

Examples using a 20min 5km race

(1) 6-8x600m at 3000m pace with 90sec rests

(2) 6-10x400m at 1500m pace with 1min rests

Biomechanical speed is general to all events. It allows you use less fuel at any particular pace as is trained through running fast and relaxed, sprinting, mobility work, and strength training.

(1) Fast relaxed: 12x200m at 1500m pace with 1-2min rest OR 6x100m at 400-800m speed at the end of an easy run or during warmup for a hard workout

(2) Sprinting 5x5-10sec sprints with 1-2min rest on a track or steep hill

(3) Mobility: Hip Flexor Mobilization

(4) Strength: Squat

All of these speed qualities can and should be trained throughout the entire year. The trick is to properly progress them.

Metabolic speed training involves running at the necessary speeds, but with lower volume or more rest between intervals early in the season.

Example using a 20min 5km race: 8x30sec at 1500m pace with 30sec jog or float rest is an early progression for 8x400m at 1500m pace with 1min rests.

For younger runners I spend most of my time focusing on learning how to run easy on the easy days, not killing yourself on the steady state/tempo work, and using the early progressions for metabolic speed training. The harder workouts are left to entering races.

Biomechanical speed starts with mobility work, technique drills, sprinting up a hill, and strength training. Sprinting uphill is a good starting point for track sprinting as it reduces the risk of muscular strain. For young athletes I don't progress them beyond hill sprints. Strength training begins with technique work on the major barbell lifts (e.g. squat, deadlift, power clean) for 1-3 sets of 5-8 reps with assistance work (e.g. split squats, single leg deadlifts, pushups, and rowing variations) for 1-3 sets of 8-15 reps for developing joint integrity.

Some may be concerned with performing metabolic speed training early in the season as it may bring on a peak too early. Training at race pace and faster in the form of long intervals with relatively short rests does indeed bring one to a peak and can only be maintained for 6-8 weeks. However, short intervals with short jog rests have a high aerobic demand/low anaerobic demand and short intervals with long rests also have a low anaerobic demand. Thus, these sessions can be performed while increasing weekly mileage and with lots of steady state/tempo work. In addition, these sessions are only going to be performed once a week rather than the two to three times a week in the last eight weeks.

Speed training is something that should be performed all year round with progressions for all paces to avoid injury and maximize performance.

Stay fit,

Jonathan Pratt

Training Around An Ankle Injury

Training Around an Ankle Injury

Back in September my friend was competing in a XC running race and sprained an ankle. Unfortunately, he’s still unable to run pain free, but there are a number of activities that he can perform in order to maintain his fitness and remain sane.

The number one rule to exercising through an injury is to avoid activities that cause pain. These activities not only slow your rate of healing, but the pain alters your movement strategies. Altered movement strategies persist even after the injury has been healed unless dedicated work is done to fix them. Also, check with a physiotherapist to determine if there are any contraindicated exercises.

Cardiovascular Activities

Firstly, begin with non-weight bearing activities. These include pool running, swimming, and cycling. As the injury heals you can progress to skating and XC skiing in the winter and rollerblading in the summer. Here you’re not elevating your centre of gravity as in running so there’s less force transmitted through the joints.

Strength Training

Again, begin with non-weight or minimal weight bearing activities.

Barbell Glute Bridge

Bird Dog: Increase difficulty by stretching a resistance band from your arm to foot

Overhead Presses: You can perform seated, tall kneeling (on both knees), and half kneeling (on one knee in a split stance) variations

Pushup Variations

Rows: You can perform chest supported rows or dumbbell rows

Chin-Up Variations

Once you can handle some weight bearing activities pain free you can progress to exercises with minimal ankle movement. The trick is to keep the shin vertical.

Romanian or Deadlift: Try the single leg version and then progress to training on two legs as you can’t use as much weight in the single leg version. If you’ve never been properly instructed on how to hip hinge avoid the two leg version as you may end up with a lower back injury too.

90/90 Split Squat: The 90/90 version doesn’t allow the shin to travel forward thereby minimizing ankle range of motion.

Upper Body: You’re probably not limited in choices at this point.

After the injury has healed (or sooner if instructed by a physiotherapist) you’ll need to regain range or motion at the ankle. Failure to do so forces you to compensate somewhere and develop an overuse injury such as at the knee.

As well, you may have lost proprioception in the ankle. Proprioception allows you to know the precise position of your ankle without having to look at it. Balancing on one leg is a simple way of regaining proprioception in the ankle. Progress by standing on something less stable such as a pillow.

It’s disappointing to develop an injury and to be unable to perform your usual fitness activities, but at least you can still stay fit.

Stay fit,

Jonathan Pratt