Mommy Marathon Week 14
WHY DOES THE MOMMY MARATHON PROGRAM INCLUDE SPEED TRAINING?
We have been discussing the 6 primary components that work together to form a great distance runner. Those 6 primary components include:
- Cardiovascular System
- Muscular System
- Lactate threshold
- Aerobic capacity (VO2 max)
- Economy of running
Speed isn’t something that we normally equate to distance running! When we mention “speed” we don’t mean all out sprinting as fast as you can; rather, I think the “speed” we refer to distance running is STRONG and STEADY. That is why I often use the mantra “strong and steady” to help me maintain my goal pace.
I’ll share a little secret with you… rather you run a marathon fast or slow, it is going to hurt! I think some slower individuals think that the reason other people go faster is because it doesn’t hurt as bad as the pain they feel. I think some faster individuals think that if they slowed down it won’t hurt as bad. Both are misconceptions. Marathon running hurts. The benefit of going faster is that you don’t have to endure the pain as long! This is one reason why the mommy marathon training program includes speed training such as interval workouts, tempo runs, and hill workouts. All these quality workouts help to improve your speed. But that’s not all it improves.
Speed training also helps to improve the economy of running. Economy of running is a fancy term exercise physiologists use to describe how efficient a runner is. If your body is efficient at using the fuel and oxygen it receives, its economy of running is good. If your body is not efficient at using the fuel and oxygen it receives, its economy of running is poor. This explains how someone with a lower VO2max can outrun someone with a higher VO2max.
Often times increasing our cadence (aka running faster) can improve our economy of running which in turn will make running seem easier. So the next time you feel like you need to slow down during a run try to increase your speed first!
Sunday: Recovery day! Plan your workouts for the week, use a foam roller, go for a walk, and take a nap!
Monday: 45 min trail run.
Tuesday: 45 min cross-train.
Wednesday: Warm-up by walking or jogging 1.5 miles. Then do 13 x 400m at interval pace. Pace for the interval workout should be your 5k race pace and then subtract 10-20sec. You should feel like you are working HARD. In between each interval, rest by walking 200m (or about 3 minutes). Then do 4x200m accelerations. Then cool-down by jogging or walking 1 mile.
Thursday: 45 min cross-train.
Friday: 7 mile tempo run on rolling hills. Warm up by jogging or walking 10 minutes. Then increase the pace to tempo run pace (which is your 5k race pace plus 20-45sec) for 5 miles. This pace should feel SOMEWHAT HARD. Then cool down for 1 mile.
Saturday: Long Run 13 miles or 2 hours, depending on which is SHORTER. There are benefits we want to receive by hitting the 2-hour mark, but next week we will run our 20 miler (our longest long run) so we don’t want to be worn down too much (Half-marathon 13 miles). Pace is your 5k race pace plus 90-120sec. The pace should feel EASY.
*If you are training for a half-marathon do the same work-outs except your long run is shorter this week.