Treadmill Quickness - Sustained Speed Training
by Gordo Byrn
Here’s a winter workout that will improve your quickness, give you a VO2max stimulus and enhance your running economy at all speeds.
Start with 15-30 minutes of easy aerobic to warm-up. When traveling I like to use 15 minutes LifeCycle then 15 minutes CrossTrainer.
After my warm-up I hop on the treadmill and do a gradual pace ladder from walking up to FT pace with one- or two-minute steps. For example, if an athlete has an FT pace of 7 minutes per mile (8.6 mph) then the ladder might look like:
After the ladder set, I powerwalk for one to four minutes.
The main set is 16-28 minutes long and requires you to have an estimate of your speed at VO2max pace (vVO2 max). If you are unsure of this speed then use an estimate of how fast you could run a mile (1,600m).
For our example, let’s assume that the athlete with a 7-minute mile FT pace can run a best-effort mile at 6:10 (9.7 mph).
The main structure set is:
The key thing that the research indicates is running faster than vVO2max doesn't lead to superior adaptations. A little goes a long way with this type of training and the fact that we don't need to crush ourselves helps the big picture of managing our fatigue/recovery.
Background on Sustained Speed Training
More workouts samples for Sustained Speed Training
Gordo is the founder of Endurance Corner. You can find his personal blog here.