Your training rehearsal is moving along nicely and now is time to enter the final phase – the speed phase. The speed phase is where all the training you have done comes together in an attempt to simulate race day. Think of the speed phase as the dress rehearsal where you will fine-tune everything for show time, in this case the Nike+ human race.

In this rehearsal you want to show your body the pace and conditions. This is the time to test the gear you will use in the race and to practice drinking the brand to be used in the race.

When I talk about speed, I am talking about it in a relative sense. When training for a 10km running event there is no point training any faster than your intended race pace. Your body remembers what you teach it so it’s important that your rehearsal is specific to what you want it to do in the race. If you want to run a 50 minute 10km you should be doing your speed work at 5 minute km pace. You will get nothing out of running at a 4 minute km pace.

There are many effective distances for doing speed-work repetitions but usually repetitions of 400’s and 1000’s with and easy 200 or 400m easy jog between for recovery are a great for practicing speed (pace) and will help you improve your running.

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Article by:
Racers’ Toolbox http://www.racers-toolbox.com