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World Champion Moses Tanui
gives you advice on incorporating speedwork into your training.
It's an Olympic year, and in the running world the spotlight always falls to the champions: how they train, in which way they achieved that coveted Olympic goal. Running, like math, has basic rules to abide by. There are principles to follow that run true whether you are trying to complete your first 5K, or become that champion of the world. Take note of these cornerstone rules. This month we asked the best; Moses Tanui, world record holder, world champion athlete on the track and winner of the centennial Boston Marathon, to give us guidance to how to safely add speed to our weekly training.
What is the most important
rule for any runner trying to improve?
Moses Tanui: You have to
be consistent. I ran in the world championships in 1987, and was still winning
marathons in 2004 only because I was really consistent in my training. Tip: Run
at least four-times per week.
Was diet important for
you?
MT: Now I hardly touch
meat, but when I was hard training I always had a hunger for (red) meat. The
body craves certain foods for a purpose, go with those craves. Tip: Have trust
in your own body, not what the glossies tell you to eat.
Did you stretch much
before speed work?
MT: (Laughs) I ran! I can
tell you that Paul Tergat (2:04:55 marathon former world best) has hamstrings
that are very tight. Tip: Many top runners don't stretch too much, but run
fantastically. Running is the meat of training, not stretching, consult a
trainer or coach to find out what you need in your routine.
What is a must have
attribute for success?
MT: I remember Robert
Cheruiyot (4-time Boston winner) when he was a beginner. He was so determined,
really determined to succeed; you knew that he would make it. Tip: You have to
want to improve.
What is the one best
session to improve specific speed?
MT: Be specific to the
event you want to run, and spend time practicing running at that speed. For a
marathon try and run 15-miles at your race pace, for a 5K run 2-miles at the
pace you want to race at. Tip: Do one session per week at your planned race
pace, but for a shorter distance.
How many times should you
practice speed, as opposed to easy running?
MT: At least twice a week.
Everyone knows how to run slowly so you don’t need to practice that one too
much. Tip: There is a huge difference between easy running and hard efforts.
What is the perfect
structure for a runner who wants to incorporate speed into their week?
MT: Whatever your standard
of running it does not matter, follow this rule: Two days per week run hard
sessions (faster than your race pace), one session where you run long, and then
some easy runs.
The Keystone question; Is
speed work for everyone?
MT: Yes! Don’t be
intimidated, speed work merely means running faster than you would run when
running your normal speed. It is the best way to improve your running. Your
form gets better, your running economy gets better, so give it a try.
Moses’ Week to incorporate speed
Monday: Total Rest
Tuesday: Fast speed work,
10 percent of
week total
Wednesday: Very easy run
20 percent of
week total
Thursday: Speed work, 15 percent of week total
Friday: Easy runs 15
percent of week total
Saturday: Easy runs 15
percent of week total
Sunday: Long run 30
percent of week total
*Tuesdays sessions: 14 x 200m sprints, 200m jog recovery. OR 10 x 400m sprints, 400m jog recovery, or 4 x 800m at 90-95 percent effort (close to full speed) with 400m recovery jog.
*Thursday Sessions: 3-4 x
1-mile at 85 percent effort with a 5-min jog recovery, Fartlek or hill work. Or
a tempo run of 20-mins run at your perceived 10K race pace. All at 85 percent
effort.
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