Run Faster

Follow these speed work tips to improve your form and race times

There are no secrets in running. So much of it is based on repetition and specificity. In this column, we’re focusing on how to improve your speed. As you might expect, the key to running faster is to practice running faster. It’s pretty obvious, but there are some important tips to consider along the way.

How do we go about practicing running faster? Like everything in running, change must be gradually introduced to your routine. Start by adding strides before interval workouts and after your easy run days.

Strides are gradual accelerations – about 100m long. Before workouts, the strides are an important part of your warm-up session. After workouts they help f lush out fatigue to improve recovery from your efforts. When running strides, think of relaxed but quick leg turnover. It’s a great chance to tweak running form with short, quick steps and relaxed shoulders.

Give Yourself a Few Chances

Something I recommend for anyone preparing for a personal best over shorter distances like 5k to 10k is to sign up for a few events in quick succession, about two to three weeks apart for a total of three to four races over two months. Why? It might take a few races to get into this faster gear for both your confidence and your body. You will learn lessons after each race so you can tweak your strategy for the next competition. Compared to the marathon, which is often a one-shot deal, when racing 5ks and 10ks, you can give yourself a few chances at hitting your best time.

Intensity

All of the aerobic base work you completed through the winter and spring will pay off once race season comes along. Now is the time to reduce volume and crank up intensity during your interval workouts.

Interval workouts should have the goal of making race pace feel easy. Practice some short distances at race pace to get a feel for the speed to hit your goal time. Here are a few workout ideas in the five weeks leading up to race day (always start with a 3k warm-up and strides. Finish with a short jog cool down)

Workout 1: LADDER (200m, 400m, 800m, 1,000m, 800m, 400m, 200m) The 1,000m should be run at your goal race pace. All other intervals should be slightly faster than race pace. Take a 90-second walk break between each effort.

Workout 2: STEADY EDDY (8x400m with 90-second rest) Aim for race pace on most of them, and faster than race pace on 1 to 2 reps for increased confidence and improved leg turnover. Give yourself added rest after the faster 400s.

Workout 3: 2K TOUGHIE (2x400m with 90-second rest; 2K with full recovery; 4x200m with 45-second rest) Start with 2x400m faster than race pace to get into the workout, with about 90-second rest. The next interval is the most important one – 2k hard, faster than race pace – this should be a leg and lung burner. Take full recovery then finish with 4x200m strides, light and quick with 45-second rest between each. The 2k interval will come in handy later so you have no surprises with the fatigue you may feel in the second half of the race. Prepare now for this discomfort so you’re ready to run through it on race day.

Workout 4: FOR CONFIDENCE (1K, 2x400 m, 1K) Start with 1k at goal race pace – feels pretty easy, right? Remember on race day to go out at this pace. Follow up with 2x400m faster than race pace then 1k back at race pace before doing four strides to finish. You should feel confident about your pacing by the end of this workout and race well.

Easy Does It

Run your easy days easy. Recover well from interval workouts with two easy days after intense running sessions. Hydration and fuel are just as important for speed workouts as they are for long distances. Intense workouts can lead to cramping, so make sure to drink water, electrolyte drinks and nutritious foods after the sessions. Keep your muscles loose by regularly doing light stretching and activation exercises. Finally, monitor your progress. Jot down notes after each workout and race to better prepare you for the next one.

Nicole Stevenson is a former Canadian marathon champion. She coaches runners of all levels in Toronto. Find her at nicolestevenson.ca.