Two of the more common questions that I get
asked during coaching consultations are:
1.
"After my goal race, how can I
cut back on my running without losing my fitness?"
2.
"I'd like to improve my
finishing time compared to last year.
What do you recommend?" This
question is posed by runners not following a personalized training
program. Often starting on a new
training program is not feasible due to time constraints or proximity to race
day.
The answer is the same to both questions.
Substitute the CESW (Convenient Efficient Speed Workout) for one of your
shorter runs that you'd run at your regular pace.
Why? For those runners who want to reduce their
post-race running frequency or mileage but not lose their hard-earned fitness,
this workout really cranks up your metabolism so that you burn calories long
after finishing. Wait two or three weeks
until you have fully recovered from your race before introducing the CESW into
your running.
For those who ask the latter question, if
most of your training is conducted at the same pace is it reasonable to expect
to run faster on race day if your body is not used to running faster? The CESW
will jump start your fast twitch muscle fibres that may have been lying dormant
for years. This workout will start
getting your cardiovascular, muscular and nervous systems accustomed to
faster-paced running.
Clearly, this workout is not meant as a
substitute for a training program that incorporates a variety of speed workouts. If you are strapped for time or are out of
town without easy access to a track, the CESW is an effective substitute for
the track.
The Workout
1.
Warm up for 10 minutes by
running at your regular pace.
2.
Transition from warmup to the
actual speed workout by running striders (also called pickups). Pick a stretch of about 90 metres or
yards. During the first 30 metres,
accelerate gradually until you running at 70% of an all out effort, i.e. a hard
but still comfortable pace. Hold the
pace for the middle 30 metres. Decelerate
gradually during the last 30 metres until you come to rest. Run 4 - 6 of these accelerations.
3.
Sprint like mad for 30 seconds.
Think back to your childhood when the schoolyard bully was chasing after you
and you ran with all your might to get away from him. That's how you run
here. After 30 seconds, jog slowly for
60 seconds to recover. If you are new to
speed work, run four of these maximal exertions, each one followed by a 60
second recovery jog. More experienced
speedsters can start with 6 or 8.
4.
Cool down by running slowly for
10 minutes.
Run one CESW per week. After 3 or 4 weeks, this workout should feel
much easier. This is a sign that your
body has adapted to the positive stress imposed on it by the CESW. Then add two more 30 second sprints, each
followed by the 60 second recovery jog.
And so on.
Convenient? You can perform the CESW right
out your front door, without having to travel to a track or gym. You can also run the CESW indoors on a
treadmill.
Efficient?
The entire workout including warmup and cooldown takes only 30-40
minutes.
The multi-purpose CESW can be run all year
round, spice up your running program, help you keep your fitness and improve
your speed.
© 2010 Savvy Runner Inc.
Run For Southlake 
