Your 10 Minute Recipe to Running Faster
So you have been running a while and have decided to take the next step. Maybe enter your local 5K or 10K race. Maybe increase your runs from 30 minutes to 45 minutes. Whatever the reason. You find yourself running about the same pace. You want to run faster but don’t want to commit to the track for speed workouts, whatever. Maybe your a mom at home with only 40 minutes per day to run. Maybe your an executive who’s schedule will not permit you to hit the track. Well this is for you.
My winning formula is so simple it will be hated by the elite runners out there. I can see them cringing right now. No 400 meter repeats. No 12x400m or 4x800m. Sorry guys, again this isn’t for you.
Ok. Here it is. STRIDES. That’s right. Those things were you run fast for 70m at 80-90% speed. TOOO simple right. Technical: Start 15 meters behind start line. Run at 80-90% speed for 70 meters and then slowly slow down and walk back. (Ins-and-Outs)
What’s the logic here. We are trying to get your muscles use to an increased stress. ie running faster. You can do these even slower if you want, but the whole idea is to teach the muscles to run faster and get use to the workload it will need in the future to run faster. Also it is adaptable. You can run these in a park, parking lot, gym wherever. If you are the mom we spoke about earlier you can run these on the street. The executive can do these in the parking lot at the hotel he may be staying at? Make sense?
Lastly. Strides can be added to the end of every workout. Some can be run at 50%. Others at 90%. Just add them to your schedule as needed.
Make it a good run!