Ive lost all my speed.

2 watchers

ChrisThePuma Jan 2012 3:57pm, 30 Jan 2012 1,166 posts	0 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?
jacko Jan 2012 4:05pm, 30 Jan 2012 1,287 posts	0 jacko hi i' m no expert but i would suggest maybe this http://www.fetcheveryone.com/training-plan-view.php?id=46
JohnnyO Jan 2012 4:06pm, 30 Jan 2012 11,305 posts	0 JohnnyO Speed training? Intervals and tempo runs.
Mr Alf Tupper Jan 2012 4:26pm, 30 Jan 2012 778 posts	0 Mr Alf Tupper from 1k up to 2 mile reps faster than race pace and short recovery and tempo runs.
ChrisThePuma Jan 2012 6:18pm, 30 Jan 2012 1,167 posts	0 ChrisThePuma Ohh nice training plan, thanks for that - fits in perfectly. And yes speedwork.
Devoted2Distance Jan 2012 1:59pm, 31 Jan 2012 187 posts	0 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.