A Need for Speed

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It's an Olympic year, and in the running world the spotlight always falls to the champions: how they train, in which way they achieved that coveted Olympic goal. Running, like math, has basic rules to abide by. There are principles to follow that run true whether you are trying to complete your first 5K, or become that champion of the world. Take note of these cornerstone rules. This month we asked the best; Moses Tanui, world record holder, world champion athlete on the track and winner of the centennial Boston Marathon, to give us guidance to how to safely add speed to our weekly training.

What is the most important rule for any runner trying to improve?

Moses Tanui: You have to be consistent. I ran in the world championships in 1987, and was still winning marathons in 2004 only because I was really consistent in my training. Tip: Run at least four-times per week.

Was diet important for you?

MT: Now I hardly touch meat, but when I was hard training I always had a hunger for (red) meat. The body craves certain foods for a purpose, go with those craves. Tip: Have trust in your own body, not what the glossies tell you to eat.

Did you stretch much before speed work?

MT: (Laughs) I ran! I can tell you that Paul Tergat (2:04:55 marathon former world best) has hamstrings that are very tight. Tip: Many top runners don't stretch too much, but run fantastically. Running is the meat of training, not stretching, consult a trainer or coach to find out what you need in your routine.

What is a must have attribute for success?

MT: I remember Robert Cheruiyot (4-time Boston winner) when he was a beginner. He was so determined, really determined to succeed; you knew that he would make it. Tip: You have to want to improve.

What is the one best session to improve specific speed?

MT: Be specific to the event you want to run, and spend time practicing running at that speed. For a marathon try and run 15-miles at your race pace, for a 5K run 2-miles at the pace you want to race at. Tip: Do one session per week at your planned race pace, but for a shorter distance.

How many times should you practice speed, as opposed to easy running?

MT: At least twice a week. Everyone knows how to run slowly so you don’t need to practice that one too much. Tip: There is a huge difference between easy running and hard efforts.

What is the perfect structure for a runner who wants to incorporate speed into their week?

MT: Whatever your standard of running it does not matter, follow this rule: Two days per week run hard sessions (faster than your race pace), one session where you run long, and then some easy runs.

The Keystone question; Is speed work for everyone?

MT: Yes! Don’t be intimidated, speed work merely means running faster than you would run when running your normal speed. It is the best way to improve your running. Your form gets better, your running economy gets better, so give it a try.

Moses’ Week to incorporate speed

Monday: Total Rest

Tuesday: Fast speed work, 10 percent of week total *

Wednesday: Very easy run 20 percent of week total

Thursday: Speed work, 15 percent of week total **

Friday: Easy runs 15 percent of week total

Saturday: Easy runs 15 percent of week total

Sunday: Long run 30 percent of week total

*Tuesdays sessions: 14 x 200m sprints, 200m jog recovery. OR 10 x 400m sprints, 400m jog recovery, or 4 x 800m at 90-95 percent effort (close to full speed) with 400m recovery jog.

**Thursday Sessions: 3-4 x 1-mile at 85 percent effort with a 5-min jog recovery, Fartlek or hill work. Or a tempo run of 20-mins run at your perceived 10K race pace. All at 85 percent effort.

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