Speed Training 101

Chandi Schwab:

Here is a post for my fellow runners out there. But really this works for any cardio that you are doing. So check it out and adjust it to what cardio you are doing. Intervals work wonders. If you are a runner, you probably started running by building up the distance you could run safely without stopping. Next, you might have worked on your running endurance. If you have mastered distance and stamina, you might want to work on running faster. These steps will help you become a faster runner.

Instructions

1)Don't start this until you have a good strong running ability. If you have only been running for, say, a month, you should not yet try to increase your speed. Before you work on getting faster, you should be running atleast 5 miles 3 times a week every week.

2)Be mentally prepared. The steps it will take to get faster will cause you some discomfort. Once you have come to terms with that, it will be easier to overcome the discomfort. You will have a harder time breathing and your muscles will burn, baby, burn!

3)Run at your normal pace and gradually get faster until you reach 75% of your top speed. Count out the interval between the time your right foot hits the pavement and your left foot hits the pavement. Count these intervals for 30 to 60 seconds. Slow to a jog for 1 minute, then begin your intervals again. Always get your speed up to between 75% and 95% saving the hardest pushes for toward the end of your run.

4)There are so many different ways to use interval training to get faster. Set out a plan before you start making it a little more difficult each time. Interval training might consist of jogging for a certain amount of time, then sprinting, then running, and back to jogging. You may even throw a bit of brisk walking in there. By mixing up your speeds your body learns to gradually tolerate getting faster. This is easily done on a treadmill because you can control the levels you are working on and push yourself to reach your goals.

5)Run uphill. Either set your treadmill to a steep incline or get outdoors and run up some slopes. Not only does this bring strength, it also makes running faster on a flat surface much easier.

Good luck!Remember to keep your body healthy and injury free.Don't jump into something you are not ready for.