What's a smart strategy to work on increasing speed along with endurance?

[petka001]

A friend suggested that after reaching the endurance challenges- 25-30 minutes of running, I can work on speed by short sprints- 30 -60 second bursts at irregular intervals. To keep my muscles guessing...! Does that sound right? Any other approaches or advice?

[andystev Graduate]

It does sound right. Fartlek intervals. Worked for me. I found the tricky bit was picking the right interval, just a few seconds can make quite a difference. try it with 30 second sprints and 90 second recovery (don't walk!). Repeat for 20 minutes.

Endurance is different, and easier, I found. Just run for longer.

Andy

[jimjam200]

Fartleck training, short sprints to improve the fast twitch fibres in your muscules and will improve your aeobic system so a full on hard sprint for like 10 seconds and a 40-60 second revovery time but dont walk, keep jogging!!

[Hidden]

I have used some of the iPhone apps that track running - many of them come with running programs. I especially like the one that is put out by Adidas - called miCoach. You tell it your aims and it sets you up with a programme of workouts. Some slow, some pace, some temp, some intervals etc. As you run it keeps reminding you to speed up or slow down. I'm bet Adidas have versions of their programs that work for other devices - or you could just use their website and follow the programs manually.

Don't know if it works because I decided to run for fun rather than submit to being coached all the time but I plan to give it another try in the spring.

[petka001]

thanks all. I'm short and pokey with my running and ideally, I'm shooting for a 5K distance within 30 min. I'll keep working on it. cheers, J.