Should we be doing speed work after a tempo run? This is a debate I just came across from a podcast (Final Surge podcast episode 150). A well known coach in the States, Jonathon Marcus, started a big debate by tweeting that it was useless to do speed work after a tempo run.
There is some truth in this. If you want to improve technique this should always be done fresh and if your aim is to improve your top end speed this should also be done first. But there are benefits to doing it the other way round. You may wish to develop the skill of a fast sprint finish at the end of a race when legs are tired. And then there is also the mental benefit of feeling like you couldn’t possibly run any faster and then finding that you can.
So when you are working out how to order the elements of your training session, order matters. Do your speed work first (after a warm up of course), then move on to lower speeds, if you want to maximise technique work and build endurance and fatigue resistance through the extra running afterwards. A short tempo run after the speed work can also help with recovery as it cools the body more gradually than going from flat out sprint to super easy.
Put your speed work at the end of the session if you want to work on your sprint finish and confidence. You may also improve muscle recruitment as you will have fatigued some muscle fibres and so will call on those less used.
Next time why endurance need to do sprint work at all…
Running Tips by Coach Julie 