Purpose: these sessions are important to improve obviously speed. This occurs by improving neuromuscular adaptations in your muscles. You will improve your arm drive, stride, speed and stamina, enabling you to run faster with less effort and allowing you to reach your race pace goal.
The goal during the speed intervals should be to maintain a specific speed while maintaining proper breathing and technique/form.
How: start with a light 10-15 minute warm-up, followed by a series of speed intervals at a specific speed. Run the speed interval at the target speed for about 800 to 1600 meters then recovery between intervals with a 2-3 minutes light jog (or 400m). Repeat until all intervals are done. Cool down with a light jog 10 min. Usually target speed is set at 10-15 seconds faster than your race pace goal.
For the 1/2 marathon the speed training is typically 3-4 weeks prior to race day and consists of speeds higher than race pace and holding it for about 1.6 km or 1 mile.
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