Speed Development for Distance Runners

[@jt5765]

My old coach used to trick is into hammer reps back in the day doing 200m X 16 sessions. We'd get to the sixteenth and everyone would naturally flat out sprint the last rep for glory. Then coach would say we have too much left in the tank if we could go from 30/32sec reps down 26/28 and make us do 2 more. Would still nail the final rep too. Does wonders for your finishing speed 👍

[@bsmoov7]

I tried a hammer rep today running 400’s. Honestly I didn’t run all the way 100% because I got scared I wouldn’t be able to do the next. But took 8 seconds off for the hammer rep and was actually able to go right back to pace on the last rep. Felt great. Thanks for the tip! Maybe I won’t chicken out next time and REALLY hammer it

[@JasonFitzgerald]

You just experienced the other major benefit of hammer reps... the psychological confidence you get from them! Bravo

[@Abes523]

Recognize the park you’re filming at, run around it nearly every day! Great tips!

[@alwayslearning4]

Love this great and easy to follow advice. I’m going to incorporate these into my runs every week. Keep up the great work!

[@jeremyday6864]

This video would’ve been much better with some examples rather than just the walk-and-talk particularly regarding the grade of hills.

[@lisinbondi1240]

Ahhhhh the joys of hills 😩😜

[@religionofrunning253]

Great information I was hungry for this thanks

[@jhuneker4757]

At what point in a program would you incorporate the 30-45 sec hill reps? Second half of base fase maybe? And how many?

[@yowhat-mo6xo]

Start a little bit in the base phase. Pre season focus on it a little more. Last 6 weeks lower the bill sprints to 10 to 15 seconds. Add some short ones at the beginning to. I’m not the fastest but I consider myself decently fast 4:09 and 14:02 5k.

[@timwiste9536]

Never heard of 🔨 reps. Thanks for the awesome info!

[@JasonFitzgerald]

Not for the faint of heart!

[@IDKDCA]

Nice work KZbin algo and strength running:)

[@ianwarner1429]

Great advice!

[@RedPilled100]

Strides! At all levels! Wow!

[@ElYuyuBoxing]

Thanks for these great tips! 🥊

[@KeepRunningwithBK]

I'm looking forward to incorporate some hill sprints to my week. Thanks. Keep learning, improving, and running...

[@Emil-yd1ge]

Thanks for the advice! I know these very short sprints like 20m only from sprint training, starting in a block. Didn't know any distance runners do these. I usually do much longer stuff like 8x30" (short recovery) during an easy run or 3x200m (full recovery) after a moderate run. Doesn't that have an even bigger impact? But I guess there is some benefit to really going all out instead of 90-95%.

[@JasonFitzgerald]

It's all important! Ultimately, I think the ~95-98% effort work is more important for distance runners. But true speed dev - and even some of the "speed dev lite" options in this video, are still super helpful

[@vipinotp6465]

Anyone please help me...my target is 5km in 15mins... I'm running in beach sand I don't know distance I just focus on time.. now I can do easy run of 20mins in sand.. please give me a weekly plan that works in sand with time not distance

[@jimoconnor8597]

Hill sprints/reps also reduce the chance of injury.

[@JasonFitzgerald]

Yes, they're incredibly versatile!

[@TheMightyAtom1]

Great! What is the best way to monitor changing fitness level? Strava fitness & freshness? VO2max? Is there another method?

[@user-xedwsg]

would be nice for you to explain WHY the proposed workouts actually work

[@hikerJohn]

I have to drive 30 miles to get to the trails where I can do these exercises so I'm often torn between a recovery run/walk or a more intense workout with more running. If I just hike around the 8 miles trail it's 1500 feet of elevation gain and loss so LOTS of hill on the way back up. The lowest point is not in the middle but at the 5 miles mark so when I get to that point I have a choice of going forward 3 miles with a few steep hills (with ups and downs) or turning back around and having the 5 miles of more steady and less steep hills with some minor up & downs. I wish I could post the KML of my course. When I do an easy "recovery" hike it's a lot flatter at 9.75 miles and only 900' of elevation gain/loss with more loss on the way out and more gain on the way back. And as soon as we learn WHAT we should be doing KZbin shows us a new clickbait video that suggest we stop doing them wrong. It's as if EVERYTHING we are doing might be WRONG. The channel Run Elite has 10 videos in the sidebar saying we do not need to run long, we do not need to do hill sprints or speed work or that we dont even need workouts to PBs and then another one that says 8 second hill sprints are the key. Does Run Elite PAY KZbin to promote their videos? Oh, here's one that says running more does not make you faster but that's obviously a play on words . . . faster AT WHAT?

[@harlequin991]

Every time I do strides I get cramp . At the end off a workout I do them when my legs are warned up well ?

[@DP-sh3nk]

Great video thanks

[@xXAnthony619Xx]

What would be your recommendation for trail runners in terms of speed work? I feel as though track work is kind of lackluster vs hill work. In terms of focus, strength training and hill sprints/reps are the bread and butter? Or neglecting flat speed work is a major downfall?

[@JasonFitzgerald]

I think it's all important. Sometimes it can be hard to actually run fast on trails so getting on the road/track is a more precise venue for workouts. Still, tempo runs and hill workouts can/should be on trails

[@xXAnthony619Xx]

@@JasonFitzgerald Thank you for all that you do bro and the response!

[@religionofrunning253]

I have also heard 🔨 work first time

[@miodoh]

what do you mean by distance runners?

[@axelnils]

People who want to get good at running a distance greater than 5k.

[@Infamousmickey]

Sprinting makes my ass hurt

[@StrengthRunning]

You need to do it more often, then!

[@Infamousmickey]

@@StrengthRunning facts😂😭

[@danielfarrugia3884]

I swear I have PTSD from doing hammer reps. So tough.

[@runningworkoutcoachsahandc287]

👌👌👌👌

[@geert574]

Speed work is useless just be happy with what God gave ya if you push it's injury 😂

[@martinnewcombe6088]

Great advice!