We recently caught up with Desi Linden, the fourth-place finisher at April’s Boston Marathon, John Honerkamp, a coach for the New York Road Runners, and Mike Wardian, a sub-2:20 marathoner and former national champion at the 50K and 100K distances, to ask them about confidence-building speed workouts.
Desi Linden: I always feel my fastest when I’ve done a ton of strength work, I’m a big fan of the long run. “The long run is what puts the tiger in the cat,” says Bill Squires. However, touching on speed and reminding my legs how to turn over quickly is super important. A simple set of 8-10 x 100m strides two times a week goes a long way in helping me get faster.
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John Honerkamp: Typically I do short speed work. Back in the day that meant repeat 150, 200s or 300s with plenty of rest. Now that I no longer race on the track, I’ll do short hill sprints. I can exaggerate my form charging up a hill without going too fast, mitigating my chance of injury.
Mike Wardian: I think a solid track workout of 10 x 1K with 30 seconds of recovery is pretty rad. I feel like if I can get through that I am ready to rumble.