Still on speed
Following up on yesterday’s point about speed training — Women’s Running provides a specific template on how to start to scale down towards more speed-specific training over a 10-week period if you’re someone who logs a lot of runs in the 30-40 minute range. (Don’t scroll past that link just because it says “Women’s,” – it can be useful for anyone.) Notice that even within this program, your shortest interval is still around 30-45 seconds long…again, it takes a lot of time to prepare the body to be able to truly sprint in 5-10 second bursts.

Most everyone could benefit in some capacity from a little bit of speed training – from a high-level athlete training for performance to someone trying to shock his routine and kickstart the weight-loss machine again. Even if the final result of your program isn’t a 4.21 40-yard dash* like me, finding places to work it into your cardiovascular development will certainly help.