To improve running speed, a slow runner should incorporate several training strategies into their routine, focusing on both intensity and recovery. Here's how:
Training Strategies for Speed Improvement
Here is a table summarizing the training advice:
| Training Type | Frequency | Intensity | Description |
|---|---|---|---|
| Fast Workouts | 1-2 times/week | High-intensity | Incorporate faster workouts, such as a fartlek workout, to improve speed and tolerance for higher paces. |
| Easy Runs | Regularly | Slow and comfortable | Ensure easy runs are genuinely slow to promote recovery and prevent overtraining. |
| Distance and Long Runs | Regularly | Moderate, comfortable | Keep these runs at a comfortable pace to build endurance without overexertion. |
| Strides | Few times/week | Short bursts of near-maximum speed | Include short bursts of faster running (strides) to improve running form and speed over shorter distances. |
Detailed Breakdown
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Incorporate Fast Workouts: Aim for 1-2 faster workouts each week.
- Example: A fartlek workout involves varying your pace by interspersing short bursts of faster running with periods of slower jogging or walking. This helps build speed and tolerance for higher effort.
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Run Easy Runs Slowly: Your easy runs should be done at a comfortable, slow pace. The focus should be on recovery, not pushing speed or distance. This helps prevent injury and overtraining.
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Moderate Distance and Long Runs: Keep your distance and long runs at a moderate, comfortable pace. These runs build endurance without overwhelming your body, creating a strong base for speed development.
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Regular Strides: Include strides a few times a week. Strides are short bursts of near-maximum speed over short distances. This helps improve running form and increases speed over shorter distances.
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Example: After an easy run, perform 4-6 strides of about 80 to 100 meters, with easy jogging or walking between.
By consistently implementing these strategies, a slow runner can gradually improve their speed, building a more efficient and faster running style.
