Imagine yourself gliding across the ground like a gazelle, effortlessly sweeping the asphalt as you propel your body forward in perfect form. Running faster miles and improving your race performances does not require launching into the 100-mega-mile weeks of elite runners. Once you establish a consistent running schedule and build a solid base of miles, start improving your race times with a mix of drills, speed and longer intervals. Two key drills will sharpen speed and running efficiency by improving stride length and frequency. Running strides and short intervals will improve speed, form and efficiency.
Drills
Step 1
Do easy running and flexibility exercises for 10 to 15 minutes to warm up.
Step 2
Do a high knee lift drill with hip and toe extension. March in place with an exaggerated knee lift, leg and forefoot push-off and arm drive. March forward and progress to a skipping motion, and then continue to a fast stride rate. Repeat three times.
Step 3
Do a quick feet drill. Start by running in place on your forefoot with a fast stride rate and arm swing. Focus on running tall, and slowly increase your forward speed until you end up in a sprint. Repeat three times.
Strides and Short Intervals
Step 1
Do 8 to 12 strides, covering a total of 80 to 120 meters, at the end of an easy run. Start slowly and accelerate up to maximal speed for a total of 40 to 60 meters. Focus on maintaining good form and staying relaxed.
Step 2
Warm up for 25 minutes. Run short intervals lasting 30 to 90 seconds with a recovery jog in between each interval. The recovery jog lasts 50 to 90 percent of the time it takes you to run each repetition. The pace of these intervals should be 15 to 40 seconds faster than your current 5K race pace (i.e., fast, but not an all-out sprint). Do four to eight repeats.
Step 3
Cool down with a 15- to 20-minute jog.
Longer Intervals
Step 1
Warm up.
Step 2
Run longer intervals of two to six minutes in duration, or 600 to 1600 meters. Longer intervals boost your VO2 max and improve your ability to sustain your speed and pace over longer distances. Run each interval at a pace faster than your current 5K race pace.
Step 3
Recover after each interval with a jog that lasts from 50 to 60 percent of the time it took you to run the interval.
Tips and Warnings
- Start with one speed workout per week and one longer interval session per week. Do strides once or twice a week after easy runs. Start speed workouts conservatively. The goal is to run faster toward the end, not at the beginning. Wear the running shoes you would normally wear for a 5K. Avoid heavy or bulky shoes for faster workouts.
- Consult with a medical physician if you have any reservations before beginning speed work. Listen to your body. Some days you will be able to push the pace, but other days you may have to cut your workout short.
Things You'll Need
- Running shoes suitable for 5K
- Running watch
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