Running fast can lead to an optimum performance and it may be easier to get faster than you think. Implementing just a few speed workouts into your monthly training can shave off a lot from even your best running times.

To run faster you must train faster and smarter. Effective speed work is carefully designed and calibrated to increase your muscles ability to utilize oxygen more efficiently. While speed work is challenging it trains your body to perform at a higher intensity for longer and prolong fatigue. Interval training, fartleks, and racing are a few of the many ways to incorporate speed work into your training. As always, remember to warm-up and stretch well before attempting any speed work.

Interval Training

Most serious athletes realize that timed interval work on the track helps build speed for optimum performance. Typically this type of speed work is done on a 400 meter track. The most common forms of interval training are repeats, pyramids, and ladders, all containing three very specific elements: interval length, pace and recovery time. A classic repeat workout includes 12 x 400 meters at 5 sec./mile faster than 5K race pace with a 200 meters recovery. Recovery time should not exceed the time it takes to run the 400. Or try a pyramid starting and finishing with 2 x 400 @ 5K pace - 200 meters recovery. Do 4 x 800 with 400 meters recovery @ 15 sec. faster than 5 K race pace in the middle of the 400’s. Or try a ladder 1,600 meters (60 second recovery) - 1,200 (45) - 1,000 (40) – 800 (30) - 600 (20) - 400 (15) – 200 (5). These workouts are tough, but rewarding when you see your racing times improve.

Fartleks

Running fartleks is the easiest way for a beginner to inject speed into a run. Fartlek is a Swedish word meaning “speed play” and it is simply done by adding random bursts of speed into a moderate run. It is free form running designed to mimic the unpredictable surges that occur during competition. Give it a try.

Racing

Challenge your pace through road racing. Road running season is fast approaching and soon we will be able to choose from an assortment of races every weekend. From trail runs to hilly road races you are sure to find a challenge. Introducing periodic racing into your training gives you that competitive edge which drives for optimum performance. Even a small local 5K can give you the challenge to push the pace and excel in running. Remember to get faster you need to train faster.

Other methods to increase speed are tempo runs, plyometric drills, strength and core conditioning. Becoming a leaner and stronger runner will only make you a faster runner. What about joining a running club or running with a friend that challenges you to run faster?

Lora Erickson is a local triathlete and certified running coach since 1996. As one of Colorado’s top high school runners she ran on scholarship for the “U” and Utah State University graduating with a B.S. Health Education minors: Nutrition and Chemistry. She is also a certified personal trainer and owner of Optimum Health Services located in Bountiful. To comment about this article email blonderunner@netzero.net or call her direct at 299-1601. Custom running programs are available. She will be teaching a four week Running Camp in the month of July through the Bountiful South Davis Recreation Center. On-line sign-up available www.southdavisrecreation.com or call 298-6220 for more information.

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