Whether you are a competitive runner, a recreational athlete or just someone who is trying to improve upon your last jog around the track, you most likely get excited when you improve your overall speed. Specific training methods can help you achieve a personal record in your next event.
Components of Speed
Speed training requires you to increase your VO2 max and running efficiency. VO2 max is an individual's maximum oxygen consumption possible during exercise, and, according to the Calorie Restriction Society, is considered to be the single best measure of cardiovascular fitness. Rick Morris, author of several books on running, likens VO2 max to the engine on a car---the bigger the engine, the more energy you can produce. Your running efficiency is defined by your stride, your gait and your muscular power.
Expert Insight
Interval training involving bouts of speed that push you to 100 percent of VO2 max alternated with periods of moderate recovery are best at building speed. A study published in the journal " Applied Physiology, Nutrition and Metabolism" in December 2006 tested well-trained runners performing intervals at either 95 percent or 100 percent two times per week for four weeks. The researchers concluded that running performance improved for both groups but was most evident when performed at 100 percent VO2 max. Morris notes that to train at your VO2 max, most runners should run the high intensity portions of their intervals around their best 3K pace, or about 10 seconds faster than a 5K race pace.
Types of Drills
Use your VO2 max in different interval configurations to build your speed. Try running one minute at your VO2 max pace, and then recover two minutes at an easy pace. Repeat eight times to push your stamina and ability to endure intense lactic acid buildup. Another common drill is a track-based workout in which you run 200 meters at your VO2 max pace and then 200 meters at an easy pace. The sequence should be repeated as many times as you can until you can no longer sustain the hard interval. To improve your running efficiency, try hill running, strength training and plyometric training. Building strength along with better running biomechanics helps you conserve energy as you run---allowing you to go longer at a faster pace.
Misconceptions
Some runners believe that if some high intensity work is beneficial, more is better. Running intervals at 90 percent to 100 percent of maximum effort more than two or three days per week can be counterproductive---leading to overtraining and possible injury. Instead, focus on other important runs such as tempo runs, long runs and easy runs to round out your weekly workouts and train all aspects of your running mechanics.
Considerations
A less efficient runner might see more dramatic and immediate improvements with interval training. More conditioned runners must work harder to make speed gains as they have less to improve upon. Remember to give yourself at least one or two rest days per week, especially if your body feels sluggish and you are unmotivated. Rest is just as important as the quality training runs, notes Dave Spence, running coach at the website "Time to Run."
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