Ive lost all my speed.

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Jan 2012
3:57pm, 30 Jan 2012
1166 posts
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ChrisThePuma
I have had the best part of 18 months out of full training due to a niggly ankle injury. I am now up to full training again since the beginning of November, including several 20m runs to build up the stamina.

I am now wanting to build up my speed in preparation for this years London Marathon (i deferred last years ballot place) but dont want to break things again. My body is now used to running 40-60 miles per week but ts the speed i need to recover.
I looked back to my 2009 training times and for 20m i averaged 7:25 mpm pace which is about 1 minute pm faster than now.
What would be my best strategy for building up the speed for the up and coming marathon?
Jan 2012
4:05pm, 30 Jan 2012
1287 posts
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jacko
hi

i' m no expert but i would suggest maybe this

http://www.fetcheveryone.com/training-plan-view.php?id=46
Jan 2012
4:06pm, 30 Jan 2012
11305 posts
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JohnnyO
Speed training?

Intervals and tempo runs.
Jan 2012
4:26pm, 30 Jan 2012
778 posts
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Mr Alf Tupper
from 1k up to 2 mile reps faster than race pace and short recovery and tempo runs.
Jan 2012
6:18pm, 30 Jan 2012
1167 posts
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ChrisThePuma
Ohh nice training plan, thanks for that - fits in perfectly. And yes speedwork.
Jan 2012
1:59pm, 31 Jan 2012
187 posts
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Devoted2Distance
Treadmill consistent pace - it will hurt but it will be worth it.

Maybe hard one mile, recover next mile? Or do halves.

If I run consistent 6.4m/m on the tread, I know I'll be race ready.

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Maintained by ChrisThePuma
I have had the best part of 18 months out of full training due to a niggly ankle injury. I am now u...

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