12/23/2023 0 Comments Speed endurance workouts for 2 mile![]() ![]() When you return to longer and slower work you will have given yourself a real fitness boost.” Give it One Day a Week “You’re still really working the legs, lungs and heart. “Our body doesn’t always like doing the same thing and sometimes a stimulus to your training and racing will provide huge breakthroughs in other events.” Elmore adds that even if you cut down your overall volume during a training spell for a 1-mile race, you won’t lose out on strength. “I think most people will find training for a mile race helps their longer races,” Elmore says. A 2004 Olympic 1500-meter runner for Canada, she knows from experience how speed has spread: She has a 1500 PR of 4:02, a 15: and a 33-flat best for 10K on the road. The 5th Avenue Mile draws a lot of crazed NYC Marathoners, as a matter of fact.” Photo: NYRRįellow Run Smart coach Malindi Elmore agrees. “And, for distance runners, a 1-mile race can be a great tuneup before a big goal event. With such precautions in place, Rosetti says that spiking your overall road running and racing plan with an intermediate goal of a mile race or time trial can serve up improved efficiency and strength. Additional measures that Rosetti suggests for runners doing speed work at 1-mile race pace are to take the time you need to warm up thoroughly, and be sure to take adequate recovery between the repetitions. Turning your workouts into races not only undercuts the true purpose of the workout, but the red-line intensity can wear you down and wear you out, prolonging recovery and increasing injury risk. “People get into trouble when they don’t understand that what’s important is to run the target pace of the rep workouts not just run them as fast as you can, just because you can,” he says. Instead, workouts are run at a controlled, sub-maximal pace with small amounts of rest to build speed endurance. Adding flexibility and agility drills will also help develop speed, but the act of getting faster for a distance runner doesn’t come from all-out sprints. The key, Rosetti adds, is to be disciplined in your aerobic training and smart about your speed work. “In fact, proper speed training will teach you how to run with good form and build the strength to hold good form longer.” It’s in longer, fatigue-inducing runs, he explains, that form breaks down and exposes the body’s weaknesses to wear-and-tear. “There’s a misconception that speed work injures people,” Rosetti says. He argues that it also helps runners reduce the risk of injury. Rosetti-a former member of the ZAP Fitness Olympic Development program with track PRs of 3:44 in the 1500 and 8:08 in the 3,000-says that the value of training for the 1-mile race or low-key time trial is not just a matter of increasing speed and efficiency. “The repetition work that our runners do is at their current 1-mile race pace, and it serves the purpose of boosting your economy and efficiency, which feeds into the longer stuff.” “I have clients who are training for races from the 5K to the marathon,” Rosetti says. This was by design, says his coach, Brian Rosetti, creator of the Run SMART Project, a group of 10 national-class runner-coaches, at different locations around the country, who guide runners of all levels through individually designed programs set to the doctrines and principles through author and coaching great, Dr. Training for and racing in a 1-mile race, Delong says, clearly helped him hold a faster marathon race pace in Chicago. Glancing back through Delong’s lightning-fast progression into a fit runner, one particular race highlight jumps out: specifically training to run the Fifth Avenue Mile in New York City. In his debut marathon, Delong clicked off a steady percussion of 8:50 miles to finish the Chicago Marathon in 3:52:31. That was the endurance component of the Presidential Physical Fitness Test, a grade school program developed during the Eisenhower administration to encourage American children to be healthy and active after a study showed their European counterparts were much more fit.įast-forward 20 years and, in the midst of getting fit for his first marathon, Delong, a 34-year-old Manhattan currency broker, found himself channeling his younger self. Every year in gym class, he had to run a mile. Rob Delong was like most kids growing up when it came to running. Want to jump-start your fitness, improve your running form, snap out of feeling stale? Start training for the mile. ![]()
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