How To Run Faster

This January marked my 3rd half marathon, and I have to say my most successful half marathon. Yes, it was my fastest 13.1 miles I’ve run so far, but my training was also much better.

I probably ran about the same average miles per week, or maybe even less, but my quality went up.

With running quality beats out quantity from the get go.

How did I get faster?

I trained faster. I made sure to include intervals, a tempo run or a quick 1.5 mile speed run each week.

During my fitness testing class I took last fall I learned a lot about training your heart and muscles to work at an increased intensity. I even got the chance to go through V02Max testing.

V02Max testing is usually done on a treadmill. During the test the air your breath out is monitored, along with your heart rate. The amount of oxygen and carbon dioxide you breathe out is used to base this number on. You run until you can’t run any more, while the speed and incline increases every 3 minutes.

This test was rough, but fun at the same time. I liked knowing where I stood at the time, and also at what heart rate I need to train to meet my lactic threshold (when you switch from aerobic to anaerobic).

When you train just below your lactic threshold, this is how can make improvements in bursts of energy that help with speed.

Why train faster?

When you push your body to work harder during sprints for example, your muscles learn to go faster when you would normally run at an easier pace. That 10 minute mile that used to be challenging may be replaced with a new 9 minute mile after even just a few weeks of interval work.

Sprints

Sprints are my favorite way to work on speed. They are quick and get the job done, and because it is broken up into sections I don’t feel like I’m working for all that long.

Depending on your familiarity with sprints will dictate how long you will sprint for, and also how many sprints you complete. Beginners could start with 3 sprints that last for 20-30 seconds, or 100-200 meters if you are running on a track.

A veteran runner can start with 3-4 sprints, but should increase the time to 60-90 seconds, or 300-400 meters if running on a track.

Warm up with a 5-10 minute easy jog. When your muscles feel loosened up and stretched out a bit you’re ready to begin your sprints.

Start your sprint – which will be running all out . Really push yourself to keep going during this ‘work’ part.

Once you finish the sprint, jog (or walk if needed) to recover. Your recovery should be at least 2-3 times as long as your ‘work’ section was. Once your heart rate has decreased and your breath is back to normal, begin your next sprints and continue this pattern until you finish all your sprints.

Complete a cool down jog for 5-10 minutes, followed by stretching.

Tempo runs

I don’t know if I do a real tempo run, but my version of it works really well and accomplishes what I need. During a tempo run you want to maintain an uncomfortable but doable pace. You won’t really like it, but it’s not all out like a sprint.

Here’s how to complete a tempo run with a gradual increate in intensity and decrease back down. I’ll use a 30 minute run as an example.

Minutes

0-4: easy warm up jog

4-7: run at 60% intensity

7-10: run at 70% intensity

10-13: run at 80% intensity

13-16: run at 90% intensity – this should be challenging but doable

16-19: run at 80% intensity

19-22: Run at 70% intensity

22-25: run at 60% intensity

25-30: easy cool down jog

To increase or decrease the run, just add or remove 3 minute segments. The key is the work your way up until the middle of the run, where you maintain your fastest pace (around 90% intensity) then slowly drop it down. That way even when your muscles are tired after the middle section, you still train them to keep working as you decrease back down.

1.5 mile timed speed run

I like to do these on a track, that way I can easily count out 6 laps. The run can easily be completed on a route without stops.

Warm up with a 5-10 minute easy jog. You should feel loosened and warmed up a bit.

Begin your run not all out, but definitely pushing your comfort zone. You walk to run as fast as you can the entire time, so make sure not to start out too fast and exhaust your energy.

Time this run, so that each time you complete it you can compare you speed.

By including weekly, focused speed training I was able to shave off 17 minutes from my previous half marathon PR.  In addition training with my brother (who is much fast than I) pushed me during my long runs.  They were more challenging and quicker, which helped as well.

Have you tried any of these workouts before?