I had a good friend ask me yesterday, "How do I increase my pace? I can run forever at the same pace!"
As far as I know the best way to run faster...is to practice running faster!
So If you are in a rut, or a plateau, and you just don't seem to be getting faster...you need to implement speed workouts!
Early on in a training program, hills are a great way to build leg strength, which in return will increase your pace! When I say running hills, I mean actually planning a workout with hill repeats....or up a mountain! We don't have any mountains, but we have tons of hills. In fact, it is hard to run without running hills...but it is different! If your intent is to strength your legs and increase speed, then find a good hill. Size would depend on what distance your training for! Warm up for a mile or two, and then run repeats.....jogging (recovering) on the down hill!
My next favorite early on speed workout is just fartleks...run hard for 3 min. then jog for 3 min. You can choose your duration, but rest (jog) for the same time! Save the 1 min. intervals for closer to race time!
Tempo runs are my absolute favorite! Probably because that is my strong point. I am not as good on the track....so I should be on the track more!
Which brings us to track intervals...there are so many fun intervals to do!
I most often hear of people doing 800's!...Those are tough!
I get bored...and need variety...so I prefer to do ladders...
example would be 1200, 800, 600, 400, 400, 600, 800 ,1200!
(Now that is not an example of one I have done lately....but would love to be able to) =-)
The bottom line is you have to train your legs to run faster, increasing duration over time!
"If you do what you've always done, you'll get what you've always gotten"
What is your favorite way to increase your pace?
So If you are in a rut, or a plateau, and you just don't seem to be getting faster...you need to implement speed workouts!
Early on in a training program, hills are a great way to build leg strength, which in return will increase your pace! When I say running hills, I mean actually planning a workout with hill repeats....or up a mountain! We don't have any mountains, but we have tons of hills. In fact, it is hard to run without running hills...but it is different! If your intent is to strength your legs and increase speed, then find a good hill. Size would depend on what distance your training for! Warm up for a mile or two, and then run repeats.....jogging (recovering) on the down hill!
My next favorite early on speed workout is just fartleks...run hard for 3 min. then jog for 3 min. You can choose your duration, but rest (jog) for the same time! Save the 1 min. intervals for closer to race time!
Tempo runs are my absolute favorite! Probably because that is my strong point. I am not as good on the track....so I should be on the track more!
Which brings us to track intervals...there are so many fun intervals to do!
I most often hear of people doing 800's!...Those are tough!
I get bored...and need variety...so I prefer to do ladders...
example would be 1200, 800, 600, 400, 400, 600, 800 ,1200!
(Now that is not an example of one I have done lately....but would love to be able to) =-)
The bottom line is you have to train your legs to run faster, increasing duration over time!
"If you do what you've always done, you'll get what you've always gotten"
What is your favorite way to increase your pace?
Yep, gotta go fast to get fast. I love tempo the most, although right now I am doing more track. Towards fall and longer races, I definitely do more tempo and longer intervals.
ReplyDeleteI certainly have no advice to give...but I can tell you that my running room program contains tempo runs; hill repeats; and fartlek! So I guess they're all important to help us go faster :)
ReplyDeletehi there;-)
ReplyDeletedefinitely agree with the speed intervals 3min fast/3 min ez.
Also doing them on a treadmill helps too b/c it makes you go/stay at that certain speed.
and just this past ~6 mo's i've been increasing my stride rate (cadence), and that has now improved my speed greatly. I used to have a stride rate of ~86, now it's ~92 ish.
Happy friday!
Totally agree with you. You have to train fast if you want to be fast. My favorite is actually track intervals. I like the 400 repeats, but ladders are fun too. :)
ReplyDeleteYes, yes and yes!! I need to be doing all of those things to get my bootie moving faster:) Great advice Sherri! Enjoy your weekend!
ReplyDeleteHi Sherri,
ReplyDeleteThanks for giving me a reminder I need to focus more on speed work not just adding tempo runs!
Have a great weekend
-Derek
Thanks so much for the advice- I would actually really try to incorporate some of this into my runs. I have tried my version of intervals once or twice but like the idea of running up and down hills :)
ReplyDeleteHey Sherri..
ReplyDeleteGreat advice. Now, if my injuries will just stay away, I can follow your advice and increase my speed. I'm about a minute per mile slower than I was two years ago, and it's driving me crazy!! Enjoy your weekend...
Good post with good advice. The only thing I can say is to get faster you must run faster.
ReplyDeleteI don't remember what it was called but my coach would put a huge rope around my waist that was elastic. It pulled me about 50 meters my legs had to work over time or I would be pulled down (on a track that does not feel good). This gave my legs memory of running really really fast. It helped but you would need a second person to help you with the elastic rope and the rope it's self. Sorry I can not remember what my coach called it.
ReplyDeleteGreat post. Thanks for the advice!
ReplyDeleteWhen I first saw your intervals example I immediately felt like a slacker. I'm glad you mentioned that you would just LIKE to do that...haha. My regular interval workout is 800, 800, 400, 400, 200, 200. And we start with a mile warm-up where we jog the turns and sprint the straightaways. It's pretty tough, but just gets easier as you progress through the workout.
ReplyDeleteIf someone tells me there is free pizza at the finish line, I tend to speed up ;-)
ReplyDelete