Speedwork for PFT: A Primer

[DocOctagon]

Lots of recent threads about preparing for 1.5 mile/2 Mile/3 Mile/Coopers. The formula that emerges in numerous threads is excellent;

Base Building
+
Speed Work

Base Building is pretty straightforward. If you're preparing for a running based test, then run. Follow the guidelines provided in the template, vary duration according to training objective if necessary.

When you get to Continuation, you need to "add speed" as recommended by many knowledgeable posters; and the recommendation is sound. It's not just speed that we're adding of course, the term is being used to cover tempo runs, interval training, lactate threshold work, and other facets of running. So if you're preparing for PFT, don't spend your HICs doing MeatEater 2, Sledge Drill or GCs. Do these instead:

Fast 5: self explanatory, tempo run. No need to stick to 5k. Vary the distance, try longer and shorter runs.

Oxygen Debt 101: Criminally overlooked. This is a pro-style running workout, and it's fantastic for lactate threshold tolerance, anaerobic output, and speed.

Anaerobic Capacity: self explanatory.

All the Hill Workouts: Bloody Lungs, Apex, Short

BOO 1 & 2

Speed Endurance Ladders

Fartleks: longer runs interspersed with random intervals at higher speeds.

Just a few off the top of my head. All of the above develop running specific anaerobic capacity, lactate threshold tolerance, and speed, in varying degrees.

Just a short primer folks. In conclusion, the point I'm trying to make is if you're preparing for running based tests or want to become an all-around running badass, then follow the formula. Spend 6-12 weeks on LISS, then switch to the above or similar for Continuation. Don't waste your time with GCs and HICs that aren't applicable to your event.

Please share your own speed workouts or preparation training in this thread!

[J-Madd]

Great stuff Doc. I've found Apex, Speed Endurance Ladders, and Anaerobic Capacity all help my run times immensely. Do you mind to re-post this same message in the "Member Articles" section? It would be nice to this archived there for future reference. Thanks!

[Train_Hard_Live_Easy]

Superb summation.

And there's that idea at the end, "Don't waste your time with GCs and HICs that aren't applicable to your event" aka Keeping the goal the goal.

Brilliant

[DocOctagon]

Great stuff Doc. I've found Apex, Speed Endurance Ladders, and Anaerobic Capacity all help my run times immensely. Do you mind to re-post this same message in the "Member Articles" section? It would be nice to this archived there for future reference. Thanks!

Thanks J-M.

I'm not sure how to move this over to Articles, I think only mods can do that!

[DocOctagon]

Great stuff Doc. I've found Apex, Speed Endurance Ladders, and Anaerobic Capacity all help my run times immensely. Do you mind to re-post this same message in the "Member Articles" section? It would be nice to this archived there for future reference. Thanks!

Disregard my last msg J-M, I cut and paste the original post and created a duplicate in the Member Articles section. Please delete or move if that's not what you had in mind.

[J-Madd]

Great stuff Doc. I've found Apex, Speed Endurance Ladders, and Anaerobic Capacity all help my run times immensely. Do you mind to re-post this same message in the "Member Articles" section? It would be nice to this archived there for future reference. Thanks!

Disregard my last msg J-M, I cut and paste the original post and created a duplicate in the Member Articles section. Please delete or move if that's not what you had in mind.

That's exactly what I had in mind. Thanks for doing the leg work. My moderator skills are at the bottom of a steep learning curve! Thanks also for all your great contributions.

[nickgoldma]

Awesome post. I'll consider these in my continuation.

[nickgoldma]

I am about to wrap up my 8 weeks of base building.

For my continuation I am doing Operator+Black (Professional) with the two HICs a week and one E session.

I decided to use Speed Endurance Ladders as well as Resets for my running HICs. Looking forward to making improvements in the E arena and continuing my progression with E in general.