Roth Regatta

If you are a runner you probably have heard of speed work and intervals. If you have not run them or understand why they are necessary the answer is easy, they make you faster. Running the same pace for a long distance is good to build up your endurance but it does not make you faster. Your leg speed will not improve unless you get your legs used to the speed you want to run in your race. The only way to do that is to add some speed workouts into your training.

The intervals you run ca

n range in all forms of distances, time, and speed. To determine what would be the best for you you first need to decide on the distance of race you want to run. That will determine what type of intervals you need you run. For example, if you’re training for a 5k you will want to run a lot of ¼ mile, ½, mile and even some ¾ mile intervals, but, if you’re training for a marathon it will not be uncommon to do 2 to 4 mile intervals.

The point of the intervals is to get your legs used to the

fast speed of a race. When you train at a fast pace your body become used to the faster pace and combined with your endurance you are able to carry your speed for a longer distance. Without the speed work your legs will only be able to run at the slow long pace you have been doing in your long distance runs. But if you want to be able to crank out some fast times in your next race you need to prepare your legs to get in gear to run those fast times. The repetition of the intervals will get your

cardio, fast twitch muscle, and body ready to crank how some fast races.

You wouldn’t except to bench-press 275 pounds if you have never lifted weights a day in your life. You can’t expect to run fast time without doing speed workouts. Get your legs moving, do the intervals, and hit those fast times.