Running FASTER!

Are you a new or veteran runner who wants to speed up?  I've sped up a lot over the 20 months that I've been running. (Has it only been 20 months?)  A few things have helped me go from a 13:00/mile down to an 8:30/mile at race pace.

• Lose weight if you have any to lose.  I've lost 65 pounds.  According to Runner's World, you will drop about 2 seconds per mile per pound lost.  For me, weight loss alone was enough to increase my speed by 2 minutes/mile.  Even if you don't have a lot of weight to lose, a handful of seconds over a race distance can give you the minute you need to hit a new personal record.

• Run fast.  Build intervals into your training schedule so that your body can get used to running at a faster pace.  I like 200m (1/8 mile) intervals followed by a 400m (1/4 mile) recovery period.  You should run the 200m at your estimated 1 mile race pace.  You can jog or even walk the recovery distance.  Just get back out there fast when its time for the next interval.  You don't need a track, many watches will allow you to program an interval cycle in.  My Garmin 305 beeps whenever its time for me to switch gears based on the custom settings.  Its good to avoid needing to constantly check your watch.

• Run hills!  Don't have a watch or track to do intervals?  Find a hill.  Run up it hard then jog slowly back down.  Repeat.  Hills definitely help with speed.

I've spent the summer following a modified version Hal Higon's Intermediate Spring Training plan.  The plan incorporates hills and intervals with varying distances.  I lengthened the suggested long run distances each week so that I could maintain my ability to run my monthly half marathons.  Speed training while I'm not actually training for a marathon has worked out well.