Speed Work Is Important Part Of Distance Training
By Libby Smith
DENVER (CBS4) - As Team CBS4 trains for the Rock 'n' Roll Denver Half Marathon, an important part of the training is speed work. Runner's Edge of the Rockies has a couple of speed sessions each week, one on Tuesday nights and one on Thursday mornings.
LINK: Runner's Edge of the Rockies
CBS4's Kelly Werthmann recently went to one of the Thursday morning session in Washington Park in Denver. The goal was to run two miles as fast as she could.
"Speed work is kind of the key ingredient to starting to see gain," said Joel Hamilton, coach for Runner's Edge of the Rockies.
Run With CBS4: Track Team CBS4
"How do you get yourself to go this early in the morning, and try to be fast?" Werthmann asked.
"Getting your body used to getting up that early, getting your body used to working hard that early as well. You do that once a week after 10-weeks of doing that, your body is going to be a lot more prepared to do it race day," Hamilton replied.
The early morning group took off with the clock ticking. In the last six weeks, Team CBS4 has been building miles at a pretty relaxed pace, so this was a bit of a change.
"To get faster you have to stress the body a little differently, and that's what speed work does," Hamilton explained.
"Is it more about strength and muscles to run fast, or is it lungs… all of the above?" Werthmann asked.
"Great questions. Both," Hamilton responded. "Your muscular component, you have to teach the muscles to generate more power to get stronger to handle the forces of running faster. It's also aerobic. You have to teach the lungs to process oxygen. Obviously, when you're running harder, you're breathing is heavier."
Each of the runners got their time at the finish line and learned their pace is something they can build on. Hamilton recommends speed training once or twice a week as part of any long distance training plan.
The Rock 'n' Roll Denver Half Marathon is the weekend of October 15 & 16.
LINK: Rock 'n' Roll Denver Half Marathon Registration
Libby Smith is a Special Projects Producer at CBS4. If you have a story you'd like to tell CBS4 about, call 303-863-TIPS (8477) or visit the News Tips section.
