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Jun 25, 2023 · Whatever your goal or ability, all runners will benefit from speedwork in training. Here's how to integrate it into your training, plus how to a run 5km faster.
- Tom Craggs
- Build Your Base. There’s no shortcut to improving your cardiovascular fitness. Gradually increasing the distance or duration of a long run in addition to base building with general distance runs will help improve your endurance, aerobic capacity (VO2 max), and running economy.
- Follow a Training Plan. Following a training plan geared specifically towards the race distance or goal race times that you aim for will be the most effective and efficient way to hit your goal race times and improve your running performance.
- Add Tempo Runs. Tempo runs are a type of threshold workout performed continuously for a minimum of 20 minutes at your lactate threshold running pace.
- Run Hill Sprints. As a running coach, I find that many distance runners don’t take advantage of the benefits of hill sprints in a training plan. Even if you are training for longer distances like the half marathon or marathon, hill sprints should be a foundational part of your training plan as you build up towards race day.
In summary, we can identify the following “external” factors that contribute to a faster pace during a race: The competitive atmosphere effectively motivates the body and mind. Faster runners serve as a source of inspiration for slower ones. Athletic endurance reaches its peak during a race.
May 30, 2024 · 9 Tips to Improve Running Efficiency. 1. Cover the Basics. It’s wise to consider all the tenets of training to build running efficiency—and that’s not just your workouts, but also your recovery...
- Caitlin Carlson
Dec 18, 2023 · 1. Speedwork frees you from your apps. When you’re training for speed, you don’t have to log into Strava or Nike Run Club to track your distance. You can simply focus on finding ways and...
- Joe Holder
Apr 30, 2024 · Learning how to run faster includes tempo runs, beginning with five to 10 minutes of running at an easy pace, then continuing with 15 to 20 minutes of running at about 10 seconds slower per mile than your 10K pace (or a pace you could sustain for 6 miles). Finish with a five- to 10-minute cool-down.
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Sep 9, 2024 · At the heart of sprinting is a simple equation: running speed is equal to step length multiplied by step frequency. "You either take longer steps or you take faster steps. That's the most basic...
