Run Faster

Are you running out of time to run? Can you run at least 20 miles per week? Do you want to run faster? If you answered yes to all of these questions, then you are ready to think about more technical training. This work-out schedule is very efficient and will make you improve, but also keep you injury free!!!!

Follow these guidelines: A-B.

A) Start by:
1) Run a timed ½-mile as quickly is possible. This is your FAST PACE.
2) Run a timed long distance run—whichever long distance with which you are comfortable. This is your DISTANCE PACE (avg. per mile).

B) Rules
1) Less is more!!!
2) Run your FAST PACE for as long as you can keep it up, comfortably. For example, start with ¾ mile or 1 mile. This is your work out for the day (after 1 mile warm-up and 1-mile warm down, of course).
3) Repeat #1 3 times during the week.
4) Increase the distance of FAST PACE run when you feel comfortable running this pace at this distance.
5) Run 40-50% of weekly mileage (not counting warm-up or cool-down) at FAST PACE.
6) Run one distance run at DISTANCE PACE to complete the rest of your mileage for the week (50-60%).
7) When you feel COMFORTABLE running 2-3 miles at the FAST PACE, time yourself again on the ½-mile to obtain a new FAST PACE and start over again!!
8) In the beginning (see below), be sure to take a day off in between work-outs to allow your body to adapt. After a week or so, your legs should have more spring, as you will be minimizing the abuse on your legs by removing long, slow runs from your training.

For example, here are 2 work-outs:

Work-out #1 (Beginner)
Day-------->Pace-------->Miles
Sunday----->Fast-------->¾ mile
Monday----->Break------->Break
Tuesday---->Fast-------->¾ mile
Wednesday-->Fast-------->¾ mile
Thursday--->Break------->Break
Friday----->Distance---->2-4 miles
Saturday--->Break------->Break

Work-out #2 (Advanced)
Day-------->Pace-------->Miles
Sunday----->Fast-------->2 miles
Monday----->Fast-------->2 miles
Tuesday---->Fast-------->2 miles
Wednesday-->Fast-------->2 miles
Thursday--->Break------->Break
Friday----->Distance---->8-12 miles
Saturday--->Break------->Break

Good luck and Run Faster!!!