Do I Need to Run Speed Workouts on a Track?

How important is it to actually do speed work on a track versus the road?  I don't have access to a track and would like to avoid the treadmill in the summer.  It seems like there isn't much difference since I'm still doing the same distances on the road,  just not on an oval.  Also, does it hinder my performance at all to walk during my recovery versus jog easy?  I jog some of the recovery but I find that I have a better chance of making it through all the intervals if I walk at least part of the intervals.  I'm training for my first marathon in October.  Thanks, Bethany

Hi Bethany.  You are right on track with your thinking (sorry, I couldn't resist).  The track is a great place to perform interval workouts because it offers a predictable, measured terrain that is safe from the distractions of traffic.  In other words, it's great for speed workouts because you can dial in specific paces on a consistent terrain.  That said, it isn't the only place you can run speed.
If the track isn't convenient for your schedule the next best thing is taking it to the roads and you can do this easily by finding either a measured course, running by time instead of distance or using a speed distance monitor.
Make your own track. If you want to simulate a track to have the benefits of training on consistent terrain you can measure the interval distance on a path or neighborhood loop.  Many city paths have marked mileage and offer a flat, relatively quiet course.
Run by time instead of distance.  One of the ways you know your body is adapting to speed workouts and improving is that you are able to run your interval distances at faster times.  Another way to train is to run the prescribed interval distance by time.  For example, if you are suppose to run six quarter mile intervals (6 x 1/4m), you can estimate how long it will take you to run that distance at the target effort level (hard) or run on a measured course in your neighborhood.  Then run the same time in minutes and as you adapt you will see progress in covering more distance instead.  Instead of 6 x 1/4m - it may look like 6 x 2 minutes.  The great part is you can run this workout anywhere (on the roads, while traveling, on a treadmill, on a trail...).
Use a speed distance monitor. I was chatting with a vendor last weekend at the Scotiabank Vancouver Half Marathon and we were giggling about the size of the first Garmin Forerunner.  I still have mine (and my old Slinky too).  It was the size of a small brick and covered half your arm, but to me it was magic.  Now there are a variety of speed distance monitors on the market and all of them are effective tools for training because they give you real time information to run freely on the roads and trails. Plus, you can plug in your workouts and race against a buddy, track your effort with heart rate and see whether you are on target as you run.
Note to the whipper snappers: We used to have to drive the course in our cars to figure out the distance and there were no cell phones in cars back then either.
The major difference between doing your speed work on roads versus the track is the terrain.  The roads vary in hills, stop signs, traffic, and unless you are on a path, it lacks in the consistency.  All you need to do on the track is run where as the roads you truly need to multi-task.  Although this is distracting, I find it highly beneficial because in many cases you are training on similar terrain as you'll be racing on.  This translates to intervals on varying terrain (hills, flat), working on your efficiency (tangents) and learning to pace yourself on real race specific terrain (good stuff). So you end up trading one benefit for another and weaving in your marathon training to your lifestyle.
To answer your question on the walk or jog recovery - the purpose of the recovery is to recover.  I know, profound but when you invest in a solid and patient recovery plan, you can run stronger on the fast intervals which is the ultimate purpose.  Walking is a great way to recover more quickly and a wise way to train for speed.  You may find some days you can walk and jog while others require more walking to fully recover, and when you follow what your body is asking for, you will run stronger and recover faster because you aren't pushing where you should be recovering.
Good luck in the marathon and keep running wisely!
Happy trails.
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