I am a big fan of Talk Ultra, hosted by Ian Corless. For those of you who are not familiar with Talk Ultra, it is a free podcast that covers ultrarunning throughout the world. It includes news, reviews and interviews. The show is available every 2 weeks on iTunes and it can be found on the web here.
Each show is several hours long. Past shows have included Ryan Sandes, Anna Frost, Ellie Greenwood, Scott Jurek, Timothy Olson, Hal Koerner, Dean Karnazes, Tony Krupicka, Max King, Stevie Kremer, Mike Wardian, Sage Canaday, Kilian Jornet, Emelie Forsberg, Rob Krar, Ian Sharman, Stephanie Howe, Zach Bitter, Kasie Enman and on and on!
While the podcast is focused on ultrarunning, it is extremely interesting and entertaining, and I think it is beneficial for anyone that is interested in running, fitness and health.
That brings me to today’s topic: speed. This isn’t the first time I’ve written about the importance of speed workouts, and it probably isn’t the last. But for today’s post, I won’t be dishing out the advice. Instead, I’m going to defer to Rob Krar. In the most recent episode of Talk Ultra (available here), Rob Krar talks about the speed workouts that he uses to prepare for races. In particular, he focused on two workouts:
1) repeats of anywhere from one to four miles with short rest in between reps
2) hill repeats – 8 x 3 minutes with 90 seconds rest in between
Rob said that he tries to do at least one hard workout per week. Even though Rob is training for ultras, these workouts are certainly applicable to those training for shorter races. In fact, these workouts are modest compared to the ones done by most competitive marathoners (although I’m guessing they aren’t modest the way Rob does them).
Anyhow, I encourage you to check out Talk Ultra. You can get great advice from Rob and many others in the sport. Listen to it during your workouts – it’s very motivating! Not only that, there are currently 66 episodes in the archives, so that should keep you busy for a while.
Happy listening and happy running!