Every runner wants to run faster. So it’s important not only to work on endurance but to strengthen your legs to improve your running speed. A good technique to incorporate into your Tempo Speed training is use a technique called “Speed Play”.
Speed Play is great training for racers who wants to harness that extra power for a strong finish or to push ahead of a group of runners. This method simply alternates 200 meter runs with fast and recovery speeds. I usually run 40 seconds fast and then a 30 seconds recovery. This trains your body to shift gears when you’re racing and feeling tired. This method is very effective in races and extremely tiring. I usually put thisinto use when I hit the last mile of my race.
Initially it’s hard to gauge what your pace should be when you run the faster 200s, but just remember it should be a pace faster than you would normally run in long interval training. For intermediate runners this pace is your 1 mile race pace. The recovery 200s allows for buffering of pain (lactic acid). These pace changes help fortify your surges when you’re running a race.
I usually repeat Speed Play about 7 to 8 times which is about 10 minutes of pure running. If needed you can take a minute rest in between each iteration. Here’s a tip on how you can incorporate Speed Play into yourefforts. Please make sure you do not have any heart conditions before attempting.
For Beginner Runners:
For intermediate runners:
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