Have you ever dreamed of cracking one hour in a 10 km run? Maybe you’d like to qualify for the Boston Marathon? Many people who run have no idea how to train correctly for races. It seems simple, right? Just lace up your shoes and put one foot in front of the other. But to become a faster runner, add some new terms into your running lingo.
Striders are a great and non-intimidating way to add speed work to a regular routine. Running coaches around the world use this method to help new runners become more efficient.
Striders are easy to add to any workout. They are short accelerations completed after an easy run. They last for about 20-30 seconds and have you gradually accelerate to about 95% of your max speed. Perform 4-6 repetitions 2-3 times per week for best results.
Yes, we know “fartlek” is a funny word. Once the giggling has stopped, you’ll see the immediate benefits of fartleks. The word “fartlek” is a Swedish word meaning “speed play”. Fartleks are another great drill for runners new to speed workouts.
Fartleks should be done once a week during a regular run. Depending on fitness and your running goals, fartlek intervals can mean different things. If you’re a new runner, focus on doing three random 30-second bursts of running as fast as you can. If more experienced, do ten 1-minute bursts of speed with 2-3 minutes easy running between.
Once you’ve conquered fartleks, it’s time to add a weekly tempo run in the mix. At first, this may be scary. Tempo runs are not fun, but they increase your lactate threshold. They also mimic race day when pushing to get that new PB.
Tempo runs also will depend on fitness level and race goals. For example, an experienced runner training for a half marathon will include a 20-minute warm-up. This is followed by 20 minutes at 10 km race pace and finally a cool down. That 20 minutes at race pace should feel like an eight on a scale of 1-10.
Have several years of running experience and looking to take it to the next level? It’s time to hit the track for some serious speed-work. It’s not uncommon for those training for half and full marathons to run circles around a track on any given day.
Your race distance and running level will dictate much of your interval workouts. Many marathon runners with do six to ten 800s at their half marathon pace or faster around the track to improve their speed. Runner’s World has a wealth of information on track workouts and training plans, or you can talk to one of our trainers today.
Add Strength to Become a Faster Runner
Running is a great form of exercise, especially for those who love a little competition. If looking to nail your next PB, try these running workouts to become a faster runner today. Of course, if serious about learning how to become a faster runner, you won’t want to neglect strength training. That is where adding Functional Training workouts will also be of benefit.