Sure these are hard sessions. Depending on the speed you run them and the recovery you take they can develop your ability to run at a specific race pace, or your ability to manage a rapid increase in fatigue or build your heart and lungs. But these are not sessions which develop speed.

In my early years as a coach David Chalfen (coach at Serpentine) drew my attention to Renato Canova and some of the elements he includes in his approach that differ from the traditional blend of threshold, intervals, hills and race pace running I was including in my club sessions at the time.

This led me seeing how these concepts were applied by other coaches – Brad Hudson, Percy Cerutty, Steve Vernon, Lydiard, Steve Magness and Nic Bideau amongst others. I saw Haile Gebrselassie doing 100m sprints in marathon training. One of the key things that popped out was how much more of a role of pure speed played in some of their training than I saw in the plans of many athletes, but why? What was it adding?

Running beyond energetics

As distance runners we can tend to put too much focus on an overly simplistic view of the ‘energetics’ of training. That is to say we consider what energy system we are predominately using in a given session and consider how specific that is to the goal race we are training for.

Most runners are familiar with the terms aerobic and anaerobic. We even consider this in terms of ‘systems’ – aerobic system, lactic system, creatine-phosphate (ATP-CP). We think if we train for the right amount of time in the right ‘zone’ we accrue the benefits of ‘training that system’.

This is overly simplistic firstly because our body does not switch between energy systems in an ‘on-off’ fashion once we reach a given heart rate. In fact we are working all these energy systems regardless of the run we are doing to a greater or lesser degree. The first few metres of a 5km race for example will rely heavily on your CP system. The increases in capillary and mitochondria density from easy running can, for example, see improvements in lactate threshold. That’s all before we consider whether there is value in viewing training and adaptation in purely in these biophysical terms in the first place.

Muscles and neural training

The purely ‘energetic’ concept of training is also simplistic because endurance performance isn’t solely governed by your cardio-pulmonary and adrenal systems. Your muscles’ ability to generate force and your neuromuscular system’s ability to do so quickly should also be considered.

If we are going to work ‘speed endurance’ and include training to extend our speed for longer distances (ultimately how you’ll achieve your next PB) where does this speed actually come from, how do we develop it?

The role of sprinting for distance runners

Maximal speed is different to the ‘quite fast’ running most distance runners are used to. In essence you need to be at or close to maximum sprinting speed (400m pace and upwards).

In terms of the benefits lets start with the most obvious – those runners who will need pure speed in their races. For an 800m runner pure speed can make the different between winning and losing. Anaerobic speed reserve (ASR) is the difference between your maximum sprinting speed and your maximum aerobic speed. Coach at Birmingham University, Luke Gunn, described this at an event we coached together as ‘your turbo boost button’ which is a much better description! Neck and neck with 80m to go in an 800m? You better have focused on your sprinting speed!

Photo: JHMSport

Fibre recruitment

But what about for the longer distance runner? Pure sprinting is an excellent way to work on your running mechanics. If you are not prepared to go and spend in excess of £200 on a pair of shoes to do it for you one of the ways the rest of us can improve the stiffness and elastic return in our running is with pure sprinting.

Sprinting can help you engage fast twitch muscle fibres and get your body used to recruiting more muscle fibres overall which can be very useful as you tire in the latter stages of your race. It’s also about your ability to fire and recruit muscles quickly – sprinting provides a ‘workout’ for your central nervous system.

Developing more pure speed can, if extended correctly, form the basis of quicker speed endurance sessions, race specific sessions and eventually PBs.

How to do it?

Incorporating this type of fast running into your training needs to sit within a wider ‘package’ to include strength and conditioning, drills and an understanding of your own running mechanics and injury history. It also needs to recognise your wider training. Just dropping a new stimulus in without recognising your wider training load, training stage and how well you’re currently recovering isn’t a great plan.

There are several things to consider when looking at how to incorporate speed work into your training;

Running at maximal speed or near maximal speed is heavily reliant on your ATP-CP system and this will only last a short period of time. It will also take a significant period of time to ‘recharge’. So simply that means focusing on short efforts and long recovery. I tend to think in time, not distance. So around eight-ten seconds or shorter with at least two minutes of recovery between each effort.

Start with a small number of reps perhaps four, running just a little off your maximum sprinting speed (think 95% or 400m effort). It’s a really different mindset you’ll need to practice. The focus should be on making every stride and footstep the highest quality that you feel you can achieve. We tend not to think too much about the process of running as an endurance athlete. You can’t focus on getting maximum benefit from every stride in a 10 mile run unless you are extremely easy to entertain, but that’s what we want to focus on here.

These are still a little different to strides though, which are for many distance runners a bit of an afterthought. These are efforts that will take full concentration. Strides definitely have a role to maintain some leg turn over after easy runs or in a warm up but are generally run at more like 1500m-3km pace.

Relaxed speed

Watch videos of Usian Bolt run – speed doesn’t come out of trying to force pace. Relaxed speed should be your aim. The goal isn’t to just produce fast running, it is to do it well. It might be worth chatting to sprints coaches are your club to advice and support. I used to watch Christine Bowmaker coach when I was in London and picked up loads of fantastic tips.

Many distance runners, particularly those focusing on races of 10km or upwards might initially struggle to generate the pace required to feel the benefit of these efforts on the flat. If this is you start on a hill with a moderate gradient (you still need to be able to run fast). We tend towards running with better mechanical form on hills so it’s a great way to build up and ensure you are recruiting those fast twitch muscle fibres.

As you build experience you can push on to 6-10 reps and mix hills with sprinting on the flat, still taking full recovery. Whilst this article is focusing on the running sessions, of course drills (particularly those that develop muscular stiffness), plyometrics and to a point your gym work (muscles create force) need to be considered too.

Recognise that whilst the sessions themselves are very low volume there is a cost to your central nervous system that will need recovery time. Perhaps start with one session every 7-10 days.

When to do it?

Starting this sort of work in the middle of marathon training with loads of fatigue in your legs both runs the risk of you not being able to hit the required intensity, but also could see you tweaking a hamstring (for example) at the worst possible time.

The goal is that these short sprints provide the foundation of speed you need in order to build speed endurance and specific sessions later in your training cycle. So the time to focus on your pure speed development is in the introductory (or for want of a better word, base) stages of a new training cycle.

How do you progress and maintain it?

Like anything else in your training if you don’t continue to work it, you lose it. So whilst most of your pure speed development takes place early doors in a training cycle it’s logical to include some of this work less frequently as your training develops.

I nabbed the idea of including a very low number of short 6-8 second hill sprints the day before full hard training sessions from reading the training approach of Brad Hudson. For experienced runners this can engage muscle fibres and get that feeling of ‘pop’ for the next day’s session. Josep Carballude, coach to Jess Martin, even used a very small number of maximum effort hill sprints to great effect after a high volume interval session I observed in Spain.

Extending these maximal sprints gradually up to a lower number of longer 200m reps at a slight slower intensity can help build speed endurance. That will then form an excellent foundation for more traditional speed endurance and race specific session later in your training cycle.

Are you a fan of Fast Running? Then please support us. For as little as the price of a monthly magazine you can support Fast Running – and it only takes a minute. Thank you.

The post The foundations of speed appeared first on Fast Running.

Future Ulster rugby player Aaron Sexton put a memorable end to his domestic athletics career when he won both the senior 100m and 200m titles in record times at the Irish Life Health All Ireland Schools Track and Field Championships in Tullamore on Saturday (June 1)

First up was the 100m, where Bangor Grammar’s Sexton powered his way to victory in a time of 10.46 secs. A fighting second was Conor Morey of PBC Cork who equalled Marcus Lawler’s 2013 record when finishing in 10.59.

Just over an hour later, Sexton settled into his blocks for the 200m and completely dominated the race, with his time of 20.69 secs breaking Lawler’s 20.87 record, also from 2013 and putting him top of the current European U20 listings. If he can hold that form, he may well pick up a medal at the European U20 Championships taking place in Boras, Sweden next month where he will end his athletics career.

Rhasidat Adeleke (Presentation Terenure) was another double winner in the sprints, taking the inter girls 100m in 11.69 secs and the 200m in 24.29. Her Irish teammate Patience Jumbo Gula (St Vincent’s Dundalk) won the senior girls’ 100m in 11.81.

In the senior girls 400m, Davicia Patterson (Hunterhouse) improved her 2018 record with a time of 53.23. Dominating the girls’ 4x100m relays was Dublin school Mount Anville with victories at minor, inter and senior level.

Going the distance

Early in the day, European U18 champion Sarah Healy was a class apart in the senior girls 3000m, which she won in 9:24.5, knocking over eight seconds off the previous record. Equally dominant in the senior boys’ 5000m later on was defending champion Efrem Gidey (Le Cheile, Tyrrellstown) who, despite increasingly blustery conditions, managed a time of 14:45.25.

In winning the senior 1500m, Darragh McElhinney (CP Bantrai) made it a clean sweep of schools titles at all levels from minor to senior just a week after becoming the first under 18 athlete to go under 14 minutes for 5000m. McElhinney ran a smart race, pulling away from Shay McEvoy (St Kieran’s Kilkenny) at the bell and crossing the line in 3:52.40.

Aimee Hayde (St Mary’s Newport) made it a middle distance double, though she had to fight hard for her victory in the intermediate girls’ 800m and was rewarded with a time of 2:09.80, which broke Siofra Cleirigh Buttner’s time of 2:10.27 from 2012. Also inside that time was Victorias Lighbody (Wallace HS) who finished in 2:10.20. Hayde went on to win the 1500m in 4:37.31.

Race of the day was a dramatic senior boys 800m, where Leinster champion Louis O’Loughlin (Moyle Park) after finding himself boxed in on the back straight chased down Cian McPhillips (Moyne CS). The two were elbow to elbow in the chase for the line, when McPhillips’ legs buckled allowing O’Loughlin to take a fighting victory in 1:52.47

Field events

Irish heptathlon record holder Kate O’Connor (St Vincent’s Dundalk) started her day early by finishing joint winner of the senior high jump with a modest 1.65 effort. She later added over two metres to the senior javelin record with a throw of 48.17m.

In the senior boys pole vault, Matthew O’Callan O Cianain (GC Cheatharlach) set a new championships best of 4.51, adding a single centimetre to the previous best. Orla Coffey (St Angela’s Cork) was also in record breaking form with a winning 3.61 in the inter girls competition, while at junior level Conor Callinan (Col an Chriost Naomh) improved the boys’ record to 3.85m and Jodie McGrath (St Mary’s Nenagh) added eight centimetres to the girls’ record with a 3m vault.

In the senior high jump, Nelvin Appiah (Moyne CS Longford) went soaring over 2.10 to put him top of the current Irish rankings. At junior level, Geoffrey Joy O’Regan (John the Baptist) recorded a personal best of 1.96 to break a record going back to 1976.

Senior Track and Field

Internationally, Thomas Barr (Ferrybank AC) finished third in the 400m hurdles on a windy and cold night at the Stockholm Diamond League on Thursday evening (May 30).

Norway’s world champion Karsten Warholm ran away with the race in 47.85 secs; the American TJ Holmes was second in 49.25 and Barr third in 50.28.

Barr had recorded a time of 49.41 when opening his season at the Shanghai Diamond League on May 18. His next outing is at Thursday’s Rome Diamond League.

Sean Hehir of Rathfarnham WSAF returned to the track last Wednesday (May 29) where he won the 10,000m at the third Dublin Graded Track and Field meet held at Irishtown Stadium– the race gave athletes a rare opportunity to race over the distance. Hehir finished in 31:40.43 with Lee van Haeften of Donore Harriers second in 31:42.60 and Barry Shiel from Longford AC third in 32:44.71.

In other races, Joe Warne of Doheny AC and Niamh Allen of Crusaders AC were festest over 800m with times of 1:56.72 and 2:16.17 respectively, while over 400m, Eamonn Wallace of Ratoath AC in 50.85 and Grainne Moynihan of West Muskerry AC in 57.63 were qucikest over 400.

In the field, Claire Fitzgerald of Tralee Harriers continued her return to competition in the women’s discus with a best throw of 47.92.

Next Dublin Graded Meet, incorporating the Dublin Championships, takes place in Santry on Wednesday June 12, with 100m, 400m and 1500m races. Full results and calendar at www.dublinathletics.com

One the roads

Gary O’Hanlon from Clonliffe Harriers was king of Cork again when winning the Cork Marathon on Sunday (June 2) for a second year in 2:21.43.

O’Hanlon broker away early with Tim O’Donoghue (East Cork AC) and former winner Sergiu Ciobanu (Clonliffe Harriers), but broke away coming up to the ten mile mark. O’Donoghue then left Ciobanu behind to come home second in 2:25.53, with Ciobanu third in 2:28.26.

First woman was Angela McCann (Clonmel AC) in 3:02.47, with Nollaig O’Neill (Leevale AC) second in 3:07.52 and Magan Armitage third in 3:08.31.. First relay team was Leevale AC.

Winners of the half marathon were Gavin Sweeney (Togher AC) in 69:04, who was followed home by Cillian O’Leary in 69:29 and Freddy Sittuk in 71:03. First Woman was Fiona Santry (East Cork AC) in 83:17, with Sorcha Kearney (St Finbarr’sAC) 2nd in 85:26 and Andrea Bickerdike (Leevale AC) third in 86:26.

Completing his 450 marathon was 70-year-old wheelchair master Jerry Forde (Blarney Inniscarra AC); the wheelchair winner was Paralympian John McCarthy, a well known figure on the Dublin roads.

Aoibhe Richardson of Kilkenny City Harriers, who is currently based in the USA where she runs with Portland AC, was the winner of the VHI Women’s Mini Marathon 10km in Dublin on Sunday (June 2).

Richardson passed early leader Catherina Mullen (MSB AC) about halfway through the race and went on to win in 34 mins 35 secs. Mullen was second in 35:01 and Olympic marathon runner Breege Connolly (City of Derry) third and first W40 in 35:13.

Others in contention included twice previous winner Siobhan O’Doherty (Borrisokane AC), Mary Mulhare (Portlaoise AC), Una Britton (Kilcoole AC) and Nora Newcombe (Mayo AC); full results are not yet available.

Leading home the 28,000 or so finishers for a second year was 15-year-old Shauna Bouquet from Craughwell AC who was first wheelchair athletes. Sinead Kane, better known as an ultra runner, was first visually impaired athlete to finish.

Walled City Marathon

Eric Koech (Project Africa) was put under no pressure at the Derry Walled City Marathon on Sunday (June 2) which he won in 2 hrs 34 mins 19 secs. A distant second in 2:40.20 was Chris McGuinness (Foyle Valley AC), with Shane O’Donnell (Rosses AC) third in 2:42.54.

First woman was Natalie Hall (Armagh AC) in 3:03.35. Grace Kennedy (Donore Harriers) was second in 3:04.32 and Aisling Murray (Scrabo Striders) third in 3:05.20. Over 800 completed the race.

Peter Somba of Dunboyne AC was the winner of the Michelle McKiernan Star of the Sea 5km held in Stamullan, Co Meath on Tuesday (May 28) evening.

Somba finished fives seconds clear of second place Aaron Hanlon of Clonliffe Harriers in 15 mins 15 secs. Third was Eoin Callaghan of the host club in 15:54. First woman was Niamh Devlin of Dundrum South Dublin in 18:12. Mary Leech of Drogheda and District was second woman and first W40 in 18.27 and Laura Mathews of North East Runners third in 18.37. Full result

Mick Clohisey made a welcome return to BHAA running last week winning the Government Services BHAA 5-Mile, in Dunboyneon Tuesday (May 28) in 23 mins 35 secs. Second was Sean Doran in 25.40, with Brian Conroy a close third in 25:46.

In fifth place, Ian McGarth was not only first master home, but was also leading Bank of Ireland to team victory in the A grade, with Cathal McHale and Joe Walsh making up the team. The bank’s B team was second ahead of ESB. Winning grade B was Eir , with Ervia second. Dublin Bus was first in grade C and Gardai in D, with the Garda team led by current Dublin Marathon committee chairman Paul Moran.

First woman in 31:16 was Jill Horan, followed by Alma Hanevy, who was also first master, and local athlete Claire Ni Fhaircheallaigh. Best of the women’s teams was Revenue. Over 400 completed the race. www.bhaa.ie

Winners of the Balbriggan Summerfest 5km on Thursday (May 30) were Stephen Kelly 9Drogheda and District AC) in 16 mins 17 secs and Aoife Parrella (Star of the Sea AC) in 19:11.

Up and down the hills

Seamus Lynch (Newcastle AC) was a clear winner of the annual Carrauntoohil mountain race in Co Kerry. Lynch completed the 12.5 km course with 1157 climb in 1:25:34. Second was Bernard Fortune (Sliabh Bhui Rovers AC) in 1:30:19, with Tom Blackburn (Moreabbey Milers AC) third in 1:33:41. First woman was Becky Quinn in 1:50:48.

Coming up this week is an interview with new Wicklow Round record holder Gavin Bryne so keep your eyes peeled for that one.

parkrun Ireland

Daire Bermingham and Catherina McKiernan are your quickest parkrunners in Ireland this weekend (June 1). For full top tens check them out here.

RELATED: 7 ways to run faster at parkrun

Lindie Naughton is a journalist and writer based in Dublin who joined the athletics club at her college many many years ago and has never quite escaped.

You’ll normally find her jogging around some orienteering course somewhere – or down at the Irishtown track coaching kiddies! 

Are you a fan of Fast Running? Then please support us and become a patron. For as little as the price of a monthly magazine you can support Fast Running – and it only takes a minute. Thank you.

The post Sexton ends domestic career with impressive double – Irish weekend round-up appeared first on Fast Running.

The first British woman to win European 100m gold since Dorothy Hyman’s victory some 56 years ago at 1962’s championships in Belgrade, Asher-Smith lived up to her billing as the favourite in emphatic style with a show-stopping performance.

The signs had been in place from earlier on in the evening as the 22-year-old clocked a world-class 10.93 while easing down in her semi-final, though what was to come was extraordinary nonetheless.

Bolting out of the blocks, Asher-Smith put ground between herself and the rest of the field almost immediately, with the gap only increasing as torsos came upright and heads began to eye the finish line.

Streaking clear, Asher-Smith secured gold with a dip, with the clock flashing 10.85 to reveal yet another revision of her own British record, this time by some seven hundredths of a second following her 10.92 posting earlier this summer in Oslo.

In a 10.85 British record and world leading time, Asher-Smith looked delighted to win the European title. “I went out there and executed my race,” said the speedster. “Sprinters say the word ‘execute’ so often it becomes  boring but I was just so happy that I went out there and ran the race that I knew I was capable of.”

“I told myself ‘You’re here to win, I am not taking any less’. That’s what I am here for and I am so happy to have done it. 10.85!”

In sixth place was Imani-Lara Lansiquot and the 20 year-old, who has been sharing her journey this year on Fast Running, was very impressive in her first major championships.

“I am very, very happy,” he said. “This is my first time on the senior stage and that is my second fastest time ever. It would have been lovely to have left with a medal and a personal best but I am only 20. I am learning my craft and getting better and better with each race. I am a little bit disappointed now, but I am incredibly proud of myself.

“This time last year I think I had finished my season and run 11.7, now have put together consecutive 11.1s. I’m just very grateful to be in one piece and to be a European finalist, not many people can say that, and to be better than I have ever been before. I have to take that.”

British 1-2 in the men’s 100m

Photo: Getty Images

Zharnel Hughes led a British 1-2 with Reece Prescod grabbing silver. With both athletes under 10 seconds with 9.95 and 9.96 respectively it was a great night for British sprinting. CJ Ujah was just outside the medals in fourth with 10.06.

Hughes is already looking to the future and said “That’s the high point definitely, it sets me up nicely going in to the world championship, next year, so I just need to focus and continue putting in the work and trust and believe in my team and myself and leave the rest to God.”

Pressed ran a U23 National record with his 9.96 and the future looks bright for the young star. “To be honest I can’t really complain. It was a personal best and the first time dipping under ten seconds legally. I am really happy about that. It was a national under-23 record as well and I am happy to come out and get my first sub ten clocking”

Men’s 10,000m

One of many other events with triple British interest, the men’s 10,000m took place in punishingly hot conditions inside the well-populated Olympiastadion. Featuring the experienced Andy Vernon and Chris Thompson alongside Alex Yee, the sweltering conditions made for a tough race from the off.

Led out by Juan Perez (ESP) with the enthusiastic Kaan Kigen Ozbillen (TUR) on his heels, the British trio kept in touch with the lead pack in the early stages, with Yee doing the early lead running of the Brits as the field trotted through 3000m at 8:30 pace.

Halfway was reached with Ozbillen to the fore and always looking to push proceedings on, with the British trio continuing to hang on to the well-established lead pack of thirteen as Vernon began to show his experience and move through, beyond Yee and Thompson, as the latter pair’s legs began to feel the effects of the heat.

Looking strong having recently travelled in from an altitude camp out in St Moritz, Vernon maintained form as he moved into seventh then sixth, as the field came round with two laps to go and the toss-up for medals really began.

Kicking too early, temporary race leader Adel Mechaal (ESP) paid the price as he was overtaken and pushed back to fourth come the finish line, with the conclusion of the race boiling down to a scintillating final 800m in which Frenchman Morhad Amdouni moved out to lane three to power home to gold. Chasing all the way, Vernon finished a brilliant fifth, clocking 29:16.90, with compatriots Thompson and Yee finishing 11th and 14th in 28:33.12 and 28:58.86 respectively.

On his finishing position and the race, Vernon said: “I’m a bit disappointed. It was that last couple of laps, it was just like my legs weren’t quite wanting to give me it, they were ‘numb’ is the way I’d describe them, I just didn’t have that in the last two.

“And it didn’t seem like it was that quick, if I was there I think I could have been amongst it, I just had to be there and I wasn’t. I’m disappointed in myself that I wasn’t. It was just frustrating

“It terms of tactics until the last 800m I nailed it. 10,000m is about running to rhythm and getting to the last 1k or maybe 2k having conserved as much energy as possible.”

The post GB storm to double sprint gold in Berlin appeared first on Fast Running.

The Kinetica Sports ambassador continued her fine form setting a 200m and 400m Personal Best (PB) today at an International meet in Geneva, Switzerland.

In the 400m she finished second in the 400m in 52.19, improving on her best outdoor time of 52.63 set on Wednesday night at the Dublin Graded meet. On the same evening she set a blistering new Irish record of 11.28 for the 100m.

The Cork woman followed this up today with a personal best in the 200m of 23.17 also finishing second and moving her to third fastest overall in the Irish All-Time list.

While the 400m is her main event focus, she now has the European Athletics Championships standards for the 100m, 200m and 400m which takes place in Berlin in August.

Healy said on twitter: A Great day in Geneva rounds off what has been a super few days.  A new 200m and 400m pb today with 23.17 and 52.19, and 2x European A standards. Thanks to everyone for their support over the last week.

The post More PBs for Ireland’s fastest woman appeared first on Fast Running.