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Runners World Articles: Archives - August 2001

Partner in Speed: Running with a fast crowd will help you improve your race times

Whoever said "the more, the merrier" could have been talking about group speed sessions, because this old adage certainly applies here. Many runners tell me that they simply wouldn't do speed training if they didn't have a group to support them.

It's surprising how such small training inconsistencies can prevent you from improving your current running level. Things such as missing one or two key speed workouts, reducing the quality of your speed sessions, or ending your speed workouts one or two repetitions short of your goal for the day.

Group speed sessions will ensure that none of these setbacks happen to you. The power of the group pulls everyone along with less effort.

So which speed-training group is right for you? Here are some pointers: Pick a group that's fast... Running with people who are slightly faster than you can help you advance to their level. Such a group gives you more motivation to start the workout, more momentum to continue running at a faster pace, and more support to finish those last few reps when you're tired.

The psychological benefit of running regularly with faster runners is also significant. The more you run with them, the more confident you'll feel that you too can run at their level.

...but not to fast. It won't help you to train at paces that are significantly faster than you're now running. When training with a group that's far faster than you, you'll probably be able to do only part of the workout before you crash and burn. You'll also increase your injury risk.

Training at a pace that's too fast can also inhibit you from developing the intuitive łpace judgment˛ you'll need to race well. Workouts that are too fast lead to race starts that are too fast, and both lead to slower finishing times.

Meet the gang once a week. The most common mistake new speed groups make is that they try to run fast more than once a week. If you limit your sessions to once a week, and keep within your current pace capability, you'll remain motivated and reduce your aches, pains, and injury risk.

Once you've found the right group, here's how a speed session works:

After a slow warmup, decide together on the day's workout. You should specify the number and distance of the repeats, the pace depending on capabilities, and the designated rest period between repeats.
For example, a 5-K workout for a sub-26-minute goal pace might be 10 x 400 m
Choose leaders for specific paces according to the needs of the group.
Appoint a timer to announce the time as each person finishes. The timer is usually the fastest runner, since he or she will be the first to finish.
End the workout with a cooldown of at least 1 easy mile, then walk for 5 minutes.

Fun with Friends: Here are three ways to make speed sessions more fun:
1. Award a "best pace leader." In most groups, it's best to have several pace leaders depending on capabilities. At the end of each workout, give an award to the pacer who stayed closest to his o her designated pace.
2. Handicap the workout. When a number of people are running at various paces, start the slowest person first. Then the rest of the runners should delay their starts for the number of seconds needed so that everyone will finish at about the same time.
3. Celebrate when it's over. Head to a nearby restaurant after the workout to replenish your energy reserves, share war stories, and give awards.