It can be tempting to shy away from building muscle when your goal is to run fast, but the experts all agree that strength training should be a staple in any well rounded running plan.įitzgerald explains, ‘Strength work accomplishes three goals for runners: it prevents injuries by strengthening muscles and connective tissues it helps you run faster by boosting neuromuscular coordination and power and it improves your running economy by encouraging coordination and stride efficiency.’īrad Schoenfeld PhD, an internationally renowned strength and conditioning specialist and associate professor of exercise science at Lehman College in New York, strongly recommends that runners strength train and shouldn’t avoid the heavier weights. An example is 7 miles: 3 x mile at tempo pace with 90sec jog recovery.’. The recovery is kept to a short 60-90 seconds and the repetitions are generally longer. ‘Similar to intervals except they’re done at your tempo pace. Jason Fitzgerald, running coach and founder of Strength Running, recommends another type of tempo run: repetitions. Tempo runs are a great way to test yourself, but they're not the only game in town. ‘Increasing this threshold by training smart allows you to run faster for longer periods of time before that feeling of fatigue or lactic acid takes over,’ says Audrey Springer, Road Runners Club of America certified running coach. ‘This should be about 45 seconds to 1 minute slower than your mile pace and feel consistently challenging.’Ī tempo run pushes you out of your comfort zone with a pace that feels just a touch faster than you’d want to be running, and this constant effort builds your endurance to run fast for race day. ‘Start at a pace that feels like a six out of ten in terms of effort and gradually increase to a seven’ Mackey says. But, don't be fooled, they are still a challenging addition to your program. Sustained tempo runs are lower intensity and longer in duration. In addition to this, Corkham explains, ‘It is a great stepping stone from aerobic running to sprint repeats on a track’. Time to get comfortable feeling uncomfortable.Įvidence has shown that high-intensity uphill interval training will benefit 5k time-trial performance. ‘It will be painful in the final 400, and this gets you familiar with that feeling.’ Mackey says. This increases your stamina and prepares you psychologically to go all out in the home-stretch. (The hill should be steep enough that running up it feels like a nine out of ten in terms of effort.) Incline Training: Run up a hill for 60 to 90 seconds // Walk back down // Repeat 8 timesįind a long hill outdoors or set a treadmill to an incline. According to Elizabeth Corkham, running coach at Road Runners Club of America, ‘Once you begin to incorporate interval training into your workout plan, you will notice your longer runs will become easier and faster.’ (If you do the 200 in 45 seconds, take a 2:15 rest.) Run the tenth effort as fast as the first.Įvidence has shown that sprint training can vastly improve performance and therefore help you to run fast. However, long it takes you to run one, rest for three times that long before the next repeat. Run these repeats at a pace that’s two-to-four seconds faster than your usual mile pace. Interval Training: Run 200 meters // Rest // Repeat 10 times Accelerate Your Pace with Interval Running Follow these 10 expert-backed tips to run your fastest race yet. If you want to run faster you'll need a combination of drills, workouts, rest and a good diet. Take note of their tips and you'll be sprinting through your running sessions in no time. ‘The mile is an amazing blend of speed and endurance, and a good indicator of your overall cardiovascular health,’ says Danny Mackey, head coach of the Brooks Beasts, an elite pro track team.Īlongside Mackey, we've consulted a cadre of coaches who have put together their top 10 tips for increasing the pace of your runs. Still, it's one thing to be able to run, but quite another to be able to run well, so if you’ve started a new running habit or have hit a plateau and want to know how to run faster, look no further.įirst things first, if your ambition is to be able to run faster, you're going to need to set some well-defined goals and mastering the mile is the perfect starting point especially if you're short on time. Plus, there's nothing quite like a runner's high to uplift your day. Being able to lace up your shoes and run out the door after a long day of work definitely beats the commute to the gym and the queue for equipment. Running is a fantastic low-cost option for anyone looking to improve their physical and mental health.
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