No matter what level of running ability you have achieved--beginner, intermediate or elite--more than likely, at some point you will want to run faster. To accomplish this, you need to do the correct training, specifically good speed training. By progressively following an intelligent speed training program, not only will you more than likely achieve your goals, but you also will reduce the likelihood of getting injured.
Why It Works
Speed workouts are of significant physiological benefit to your body no matter what distance you are training for, notes Hal Higdon in "Run Fast." He quotes Ball State physiologist, William Fink, as saying that speed workouts will train your body to recruit the muscle fibers needed to run fast. Fink says that, as a result of training these muscle fibers, you should be able to run in a more relaxed, less taxing state for longer periods at race pace.
Stride-Outs
Short repetitions called stride-outs are a good place to start your speed training. In "Advanced Marathoning" by Pete Pfitzinger and Scott Douglas, its noted that by doing these short, quick, but relaxed reps the result will be eliminating any unnecessary movements, and maintaining control at higher speeds. You will also gain leg and core strength and improved running economy. A suggested stride-out workout would be 12 reps of 100 meters accelerating the first 70 meters, and a relaxed floating pace for the last 30 meters. Each rep is followed by a 100 to 200 meter jog/walk. Make sure to maintain good running form, and focus on powerful accelerations.
Repeats
A speed workout that works well for both sprinters and distance runners is repeats. Doing repeat training is one of the most basic workouts you can do to improve your speed. Higdon says a typical repeat session might be running 3 reps at 300 meters each. Each repeat should be run flat out or at your maximum effort followed by a much longer walk/jog recovery of up to five minutes, before doing the next repeat. Higdon states that this is a fairly unsophisticated, simple speed workout that can be very effective.
Intervals
Running an interval speed workout is demanding, and you should have a solid fitness base before tackling it. Jack Daniels' "Daniels' Running Formula" refers to intervals as VO2 Max workouts, because you run it at your maximum oxygen uptake capability. He recommends running a repeat for no more than 5 minutes per rep at 98 to 100 percent effort. Anything longer than this can cause you to cut short a workout, or to run the last few intervals too slow. The recovery jog after each rep should be equal to or a little shorter that the fast, interval rep. Because of the demanding effort on your body, interval training sessions should not be run more than once per week.
Fast Feels Good
While the word "fast" is a relative term, depending on your capabilities, Higdon states that simply running fast feels good. He points out that running fast means you have to change your attitude and willingness to experiment doing different workouts and training methods. The payoff comes on race day when you really are running fast, easily, and enjoying the effort.
References
- "Run Fast"; Hal Higdon; 2000
- "Advanced Marathoning"; Pete Pfitzinger and Scott Douglas; 2001
- "Daniels' Running Formula"; Jack Daniels, Ph.D.; 1998
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