Trying to balance speed development and mileage this summer. Speed development is primarily 6-8s hills and fast 100s (I know this isn’t your ideal speed development but it’s what I’m doing this summer).
How long can I go and still get tangible benefits from speed development?
For true speed development, you would ideally have a day devoted solely for that.
If you really must add mileage, I would run twice a day, with the AM workout prioritizing speed work.
Kessler does a longer morning shakeout
then a 3 mile warm up into speed dev
I mean, technically you can go about as long as you want and you will still get SOME benefit. But I would keep it to less than an hour to maximize the benefits. Maybe 45 minute run, speed development, 10-15 minute cooldown. Or just a double day.
I would do your miles as an am session and then speed as a pm session, no more than 20 jogging before and no more than 10 after, preferibly no cd.
So for me that would look like
35-65 recovery am, then in the pm, 10 steady wu, 5x30 or 4x150
If you're actually doing speed development (and I'm a firm believer that legitimate speed development absolutely should be a part of a base phase), you should be as fresh as possible.
Here's a spin on it to get the speed/power/mechanics you want out of it, and still get in a reasonable amount of mileage for the day:
AM - 2 mile warmup, flat speed development (whatever form that takes for you - 100's, flying 30's, etc) with full shag jog recovery between, so 2-3 minutes), 2 mile cooldown
PM - 2 mile warmup, steep hill sprints (6-8 seconds) with full shag jog recovery between, 2-3 min), 2 mile cooldown
I know a lot of distance runners that are reluctant to devote a day to true speed development, but it really will unlock a lot of your potential at almost every relevant training and racing pace. The day described above still has a fair amount of running in it, and the speed/power development you should be shooting for. If it is a lower volume day, that's fine! It will be worth it.
I appreciate all of the responses. I’m fine with cutting mileage back to devote a day to true speed development. I’ve seen pros and other elites that will run 8-10 miles then do hill sprints or speed dev after. I’ve heard about the Hobbs Kessler way. I remember when Drew Bosley would post on Strava, even when running higher mileage he would have a six mile day on Thursdays and do speed development. I will probably go that route, have one low mileage day where I run 5-6 miles or a 4 and 4 double with speed development in there.
BREAKING: Athing Mu running 800m in Gainesville on Friday at Holloway Pro Classic
Jakob chugs almost an entire 32-oz sports drink in 6 seconds during interview
I don't believe Jakob is clean. injured and runs 3:26.7 a bit later?
After Jakob's 3:26, Kerr's chance of winning in Paris has INCREASED
Can we talk about how crazy hard this Olympic marathon course is?