To build speed capacity for longer runs, vary your workouts to include speedwork, strength training and endurance work. You need to increase your weekly mileage, practice faster runs or combine the two strategies to increase your distance and speed, according to author and marathon training consultant Hal Higdon. Base your training schedule on your personal running goals. Whether you're training for a 1-mile race or a 10-K, maximize your running workouts to help you run your goal distance in a shorter time.
Step 1
Incorporate a tempo run into your workout schedule once a week. A tempo run sandwiches a 10- to 15-minute fast run between an easy warm-up and cool down pace. Warm up with a slow run for five to 10 minutes before picking up your speed to near race pace. Routine tempo runs help you develop your anaerobic threshold, which enables you to run faster for a longer period of time.
Step 2
Run intervals at the track one day a week. Intervals help develop your capacity for speed at shorter distances. Gradually increase the distance of your interval runs to improve your sprint capacity. Higdon recommends that you stretch and warm up with a short jog before running intervals. Alternate sprint pace runs with slow jogs at 200 or 400 meters each. Do five to 10 sets of interval runs before cooling down with a slow jog.
Step 3
Reserve one workout a week just to run fast. When you get comfortable with a sprinting distance, increase your distance by 200 to 400 yards per week. Base your starting distance on your current training level, whether you're training for a 1,500 meter race or a 5-K. If you can run 3 miles comfortably, run those 3 miles at race pace.
Step 4
Add strength workouts to your training schedule. Personal trainer and 5000-meter Olympic qualifier Cathy Vasto recommends strength training three times a week. When using free weights, Vasto advises lifting only 50 to 60 percent of your maximum capacity and aiming for two sets of 12 repetitions. Stretching is important after strength exercises to help you retain flexibility and elongate your muscles.
Step 5
Set aside a day for rest. Your body needs time to recover from tough workouts. You can use your rest day to improve flexibility with yoga or other stretching activities. Or you can ban exercise altogether. The main objective is to take a break from running at least one day per week.
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