Is there a running program for building speed?

In My Humble Opinion
1

I’ve used the Hal Higdon marathon program for building up endurance, and a similar program for Ironman training.

But now that I’ve got all this endurance, I desperately need more speed. My half marathon pace was 8:54 min/mile, my half Ironman pace is 8:50 min/mile, and my marathon pace in the Ironman was 11min/mile.

At some point I’d like to qualify for Boston requiring about 7:20 min/mile, and I’d also like to improve my Ironman time.

So I’m curious to know if there is a specific training program designed to start at 9min/miles and progress over a series of 8 or 12 weeks.

Thanks

2

Tempo runs and long intervals.

Tempo runs are (after warmup) 20-25 mins. at a pace that you can race at for one hour. About 8:30-8:45/mile for you right now.
This will raise your lactate threshold and enable a faster pace before lactic acid builds up.

800-1600m repeats at 10k race pace. This will get you used to faster running for a relatively long time.
Start with the 800s and build up to 1600s.

For long distance racing there is little need to do short,fast intervals as you don’t go anaerobic during your races.

The McMillan Running Calculator will calculate all the correct paces based on a recent race performance.

3

Correct link. Sorry.

McMillan Running Calculator.

4

Thanks man, that’s perfect.

What’s strange is that I’ve used that calculator before without bothering to read the rest of the page. 7min/miles here I come…

5

I’d also use the Runbayou Vdot calculator. It seems to be pretty good.

I would mix intervals with tempos. 200’s, 400’s, 800’s 1000’s, 1 mile, 5 minute, 8 minute, there are endless variations and they will all help you increase speed. VO2 max intervals help increase your body’s ability to process oxygen. Lactate threshold help your body increase its ability to run at threshold. All of them get you used to running with discomfort, but at such a high speed your marathon times will be faster.

I do one track workout a week, and one tempo or long interval run a week. Last week, for example, I did 18x200m one day, and 4x5 minute tempo paced intervals on a trail the next. I’m 49, but can still break 3 hours in a marathon.

Running with a group really helps, both because you work harder in front of other people, and they can have good advice.

6

This book helped me a lot. It has you doing a few different kinds of training, and explaining what each one does so that you can modify your program to best suit your needs.