This connection might extend to speedwork since intervals also require a near-maximal effort. So if you train fast once or twice a week and then race on the weekend, that’s a lot of hard efforts without sufficient rest, particularly if you follow this pattern week after week.
Some experts are cautious about recommending regular speed training for certain runners, especially those who get hurt easily. It’s fine for those chasing podium placements or age-group awards.
But for mid-and back-of-the-packers? “You might get five percent faster, but your injury risk could climb by 25 percent,” Verran says. “That’s a bad risk-benefit ratio. I think most runners can hit their goals without going harder than tempo pace.”
LESS SPEED WORK ACTION PLAN
Recognize that races take a heavy toll, so give yourself plenty of recovery time (one day for each 1.6 km raced). If you are trying to quicken your pace for a specific goal, add a weekly speedwork session to your training plan, but be judicious about it.
Even Olympic gold medalists only do five to 10 percent of their training at 5-K race pace and faster. If you’re coming back from an injury or have chronic issues you’re fearful of aggravating, consider Verran’s advice.
Do your faster workouts at tempo pace (5-K pace plus 25 to 35 seconds per 1.6km).
INJURY PREVENTION LAWS:
3. Consider shortening your stride
5. RICE Works
7. Don’t Race Or Do Speedwork Too Often
8. Cross-Training Provides Active Rest and Recovery
9. Stretch the Back Of Your Legs
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