For many ultra runners, the concept of speed work might seem irrelevant compared to the hours spent honing endurance. However, integrating speed sessions into an ultra running plan is an evidence-backed approach that can significantly enhance performance. Not only can it improve running economy and cardiac output, but it also makes the difference between merely finishing and truly excelling over ultra distances.
The Science Behind Speed Work in Ultra Running
When you incorporate speed work into your training, your body undergoes adaptations that directly impact performance. One of the most significant benefits is the enhancement of cardiac output—the volume of blood the heart pumps per minute. Studies show that high-intensity efforts improve both stroke volume (the amount of blood pumped per heartbeat) and overall cardiac efficiency. This adaptation means you can sustain higher speeds for longer without additional strain on your cardiovascular system, a critical advantage during demanding ultras.
Boosting Running Economy for Long-Distance Success
Running economy, or how efficiently you use oxygen while running at a given pace, is another vital factor that improves with speed work. Research shows that speed sessions, like interval training or tempo runs, increase your muscles' ability to use oxygen more efficiently. This leads to better energy conservation over long distances, reducing fatigue and enabling a faster pace during an ultra. By improving running economy, speed work helps runners maintain a steady pace for longer, resulting in improved race times and a smoother overall experience.
Types of Speed Work Suitable for Ultra Runners
Speed work doesn’t mean you need to hit track-style sprints. Here are a few specific types of speed workouts that can benefit ultra runners:
Tempo Runs: Running at a “comfortably hard” pace just below your lactate threshold (where lactic acid starts to accumulate) improves stamina. This intensity increases lactate threshold, enabling you to run faster without experiencing early fatigue.
Hill Repeats: Hill training builds strength and endurance, mimicking the demands of hilly trail ultras. These sessions not only enhance leg strength but also improve VO2 max, helping you tackle challenging terrain more effectively.
Intervals: Short, intense bursts of running (e.g., 400m or 800m intervals) followed by brief recovery periods improve both speed and running economy. They train your body to handle faster paces and accelerate recovery, two factors that translate well to ultra distances.
Mental and Physical Resilience
Speed work builds both physical and mental resilience, which is essential for ultra marathons. Faster-paced workouts increase muscle strength, allowing you to tackle challenging terrain with greater ease. Mentally, pushing through discomfort in speed sessions strengthens your ability to endure the mental challenges of an ultra. This mental toughness can be crucial when fatigue sets in during the later stages of a long race.
Conclusion: Why Speed Work Matters in Ultra Coaching
For ultra runners looking to reach new performance levels, speed work is a valuable tool. It enhances cardiac output, running economy, and mental resilience—all key components of success over long distances. As an ultra running coach, incorporating speed sessions tailored to individual needs can yield significant gains in endurance and efficiency. Whether your goal is to beat a personal best or finish your first ultra, the integration of speed work into your training plan can be the edge you need.
For those looking for structured guidance, seeking an ultra running coach with expertise in speed work for endurance athletes is a wise investment. With a well-planned program, ultra runners can maximise their potential and experience the rewards of faster, more efficient running.
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