Run Faster Because You Can

I’ve always been a late bloomer. I’ve been running for a few years for fitness & friendship, ran two half marathons in 2009 and just now feel the desire to get faster.

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:

  1. Stretch and warm up completely with an easy mile run.
  2. Run 4 x 1-mile intervals at 3-5% faster than race pace.
  3. Walk/jog 400 meters (1/4 mile) between mile intervals. Maintain consistent interval times and rest between intervals.
  4. Warm down with an easy 1 mile run.

I am going to run faster because I can.

info courtesy of


About Anjanette Wiley

Runner, Co-founder @RiverRunClub, vegetarian, being ladylike is not my forte.

Posted on January 26, 2010, in half marathon, Half Marathon Training, Raleigh Runners, running and tagged , , , , . Bookmark the permalink. 2 Comments.

  1. Onward and FASTER we go!

  2. You go for it, Anj! Your miles are great. Mine are much slower.

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