When to go for Speed?

I've writing about my gf's running journey. She's heading from Couch to 5k. She and I have discussed different strategies. I've detailed some of them here. I was advising her on hill repeats after a good base of running. But, as is her prerogative, she's opted for interval training instead. All the better. You choose it, you own it. Right on!

But what about speed work? Should we ignore that? No. But do it slowly.

First develope a solid base of easy, aerobic mileage (your foundation) before you add harder effort runs. Your hard effort runs be they hills, or track, or intervals. Your body will adapt more readily and attain the strength and stability to run at harder efforts. Consider speed workouts and other hard effort runs like a spice in your recipe. But only after you've made your foundation. They're not called HARD EFFORT RUNS for nothing. Lastly, run by effort rather than pace. Take it easy. Watch the clock on other days.


Well, as I told her, be careful and be happy. Enjoy the runs, so pick the strategy that suits you. Listen to me, the ignore me, and choose your own path. Works for her, and will work for you.

Have a wonderl run today!

Ciao from Madrid!