I’ve had running on my mind a lot lately. Maybe it’s the perfect running weather. Maybe it’s an added benefit of taking some time off from racing and high mileage intense training. Whatever the reason, I’m loving it. That tells me I needed the break.
I’m not a running coach, but what I am is a runner and a new personal trainer who is shadowing a personal trainer who is also a running coach. Combine the 2 and I’ve learned some awesome things about running and training.
For instance, lets chat about speed work, my favorite type of training run. It’s any workout run at a faster than normal pace. Speed work [done safely] can boost your endurance and pace to an all time high and it’s a great way to break up the monotony that of training. Yes, it’s often done on a track, but it doesn’t have to be.
So you want to get faster? Add these workouts to your training!
7 Ways to Run Faster
- Tempo Run – A your 4 mile run at a comfortably hard pace. Tempo runs teach your body how to run faster before fatiguing. They help you raise your lactate threshold pace, the speed you’re able to run before lactic acid begins accumulating in your legs faster. The higher your lactate threshold, the longer and harder you can run.
- Tempo 1000s – A series of 1,000-meter runs at your tempo pace, with rest in between. Short tempo runs help you maintain a pace and the brief recovery keeps your effort at a high level.
- Step Down Fartlek – Fartlek is Swedish for “speed play”. You accelerate and slow down according to how your feel and for however long you want. In a step down fartlek, the intervals are more structured than a traditional fartlek and increase in difficulty at the end of your run. This helps train your body to run harder on tired legs.
- Mile Repeats – Hard 1-mile runs with rest in between. The distance and intensity of mile repeats force you to work at the edge of your aerobic limits which helps give you the endurance and mental toughness to run hard for long periods of time.
- 800 Repeats – Hard runs with jogging recoveries. Challenging your maximum aerobic capacity increases aerobic capacity.
- 400 Repeats – Hard runs with jogging recoveries. Training to finish strong.
- In and Outs – Fast 200-meter runs alternating with not-so-fast 200-meter runs for 2 miles total. In and outs forces an active recovery which helps you to trainer harder at a higher intensity for longer distances.
My husband can relax. I’m not going to sign up to get a running coach certification (yoga instructor is next). I’m more than happy to help with your fitness journey as a personal trainer, but I’m leaving running and coaching up to those that are already certified.
If you’re looking for more information on running or looking for a coach visit these ladies. I happen to know they’re awesome.
This information is not intended as a substitute for the medical advice and supervision of your personal physician or a certified running coach. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk.
Do you include speed work in your training? Love it or would rather run long? Have you ever taken time off from running and returned loving it even more?
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