Run Faster Because You Can
I want to be able to get more miles in a week without sacrificing any more time spent running. I am very busy (sorry, inside joke). You see, I’m a generally pretty slow running anywhere between 9-10 minute miles. I have the endurance, I can run for two hours and feel pretty good. But do I feel too good? I feel no pain that day or the next so I’m thinking I need to step up my running game.
I began researching “How to Run Faster.” Everything I’ve seen is so complicated:
Run mile intervals 3-5% faster than race pace.
Run 800 meter and 400 meter intervals 8-12% faster than race pace.
Run 200 meter intervals 12-15% faster.
Unless I go to a school track, I can’t measure those lengths. I don’t want to run around a track, it’s too boring. So here is how I’m going begin the process of becoming a faster runner:
How to Run Faster with Mile Intervals:
- Stretch and warm up completely with an easy mile run.
- Run 4 x 1-mile intervals at 3-5% faster than race pace.
- Walk/jog 400 meters (1/4 mile) between mile intervals. Maintain consistent interval times and rest between intervals.
- Warm down with an easy 1 mile run.
I am going to run faster because I can.
info courtesy of http://sportslog.com.running-log/running-speed-work.htm
Posted on January 26, 2010, in half marathon, Half Marathon Training, Raleigh Runners, running and tagged 1 mile intervals, how to run faster, run fast, running, running fast. Bookmark the permalink. 2 Comments.