I suggest you plateau for 3 weeks at the same total mileage. This will allow your body to adapt to the distance so that the stress of speed can be handled. During week 3, you can work on speed. If this sounds complicated, read it again!

You may or may not have heard the term speed work. Speed work or interval training are running terms that describe a type of workout that gets you faster by alternating intervals of fast running followed by short rests before running fast again. Speed work can be done on a track or anywhere. If you have never tried interval training, you might be shocked at the results. Then again, you may be shocked at how hard these workouts are and may be happy to be a plodder!

The total amount of speed work you attempt should not exceed 10% of your weekly mileage. Example: If you run 30 miles per week a suggested work out would include no more than 3 miles of speed. A good start would be 8 x 400 meters with 200 meter jogs in between. Most outdoor tracks are 400 meters, so once around hard followed by half way around very easy is the pattern. Run the 400s at as hard a pace as you can handle so that each one is ran in approximately the same time. Example: If you try to run 80 seconds for each 400, the intervals should increase in difficulty with the 8th one being almost impossible. If you cant hit 80 seconds for the last one, or, if 80 seconds on the last one seems too easy, adjust the pace as needed. When the last interval is a near death experience, you have arrived at the correct pace!

The most common speed sessions are repeats of 200, 400, or 800 meters with rests of 200 to 400 meters. Variations of intervals, distances and rest periods are endless. Find workouts that work for you. Better yet, find work outs you like, so you will not dread doing them! Repeat 800s are a favorite of distance runners, especially marathon runners. 800s are tough, especially with 200 meter rests! Repeat miles might even be more effective but who would do them?

Ok, we have looked at higher mileage and speed work, now is time to look at your route? Are you running on some flat or wimpy rolling course most of your runs? Time to grow up and find routes filled with long killer hills. Better yet, hit up some stump-jumping trail with switchbacks and butt slides. Hills will give you strength and increased range of motion. Tricky footing will help develop ancillary muscles that will help keep you injury free. These ancillary muscles will also be your, go to, or change up muscles late in the race or run when all others are failing. Variation is the key.

Well now you have the info and the tools, its time to get out the door and start hammering!
Randy Step