TIM BORLAND: Hi, my name's Tim Borland. Today we're going to talk about how to get faster. I know this is a topic a lot of people are interested in and a lot of us are always looking for ways to get faster and improve on our times. Now, there is a really strategic way in doing this, so these are some things that I want to talk about today and efforts that you can make. Aside from just your daily runs, you want to start substituting, if you're doing, say 3 or 4, even 5 days a week of just a regular run, you want to start substituting these every other day. You don't want to do speed training everyday. You want to have a day in between. But you're going to want to start doing things. They might be a temple run, repeats or hill work. And so, to explain this a little bit, a temple run would be a run that is an extended period of time. It might be 2 miles or 3 miles. Your pace is going to be not race-pace. It's not going to be as fast as you can go but it's going to be faster than if you would just run 2 or 3 miles on a jog. So you want to pick up the pace on these. You're going to hurt a little bit. It's a push through, concentrated focus effort. And it can be up to 4 or 5 miles if you can, but again, it depends on what you're training for and where you're at. Repeats are really good. You want to go to a track maybe for one of these, because you're going to do anything from--you could do a quarter mile, you could do a half mile, or even a full mile. And repeats would be things where you would run them pretty hard. You're going to want to run these 80%, 90%. What that really means is, is when you get done, you're breathing hard and heavy, but you get to rest. So you're going to take 60 seconds. You could even take 2 minutes or 3 minutes. You want to reset, catch a breath, and then you're going to do it again. And you might do this 3 or 4, or 5 times over. Go to the track, you can experiment with them. If you're training for a shorter race, a 400, and you know, one time or 2 times around the track, quarter mile or half mile repeats, those are fine. If you're training for longer distances, you might want to do a full mile repeat and again, do them over and over again with a break in the middle. These are--by the time you get to the end, you're going to be done. You're going to be really tired.
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