It’s something everyone wants to do. PR the next race. Well if you want to run faster, it’s simple. Do speed work, better known as intervals or track repeats. But before you go to the track, you need to do some homework. First you need to know your 5k pace, if you have run a 5k and put 100% into it. How do you know if you did that? Well, if you got to the finish line and felt like you wanted to throw up, you did 100%. If you felt like you could run another mile easy, you didn’t. So if you know your 5k pace you’re ready for the next race. If not, find a 5k and go find that number.
Quickly ID paces for workouts and races. “X” indicates your baseline (or 5-K) race pace
Long intervals: X
Tempo runs: X + (30 to 45 seconds per mile)
Short intervals: X + (10 to 15 seconds)
Long runs: X + (45 seconds to 1:45)
Easy runs: X + (1 to 2 minutes)
10-K race: X + (15 to 20 seconds)
Half-marathon: X + (45 seconds to 1 minute)
Marathon: Double your half-marathon time. Add 10 to 20 minutes.
Now all you have to do is train. Run hard runs (interval, tempo, long) and alternate with easy runs (rest and easy runs) between. So for example, Monday Interval, Tuesday Rest, Wednesday Tempo, Thursday easy, Friday rest, Saturday Long, Sunday easy. Your distance for each run depends on what your training for. For a half, run 25-35 miles a week. Long runs are 35%, easy 10%, and interval, tempo runs are 22%. For a Marathon build up to 35-45 miles a week and use the same % for each run.
Always start each run with a 1 mile warm up and end it with a 1 mile cool down. Mix up your intervals so you add something new each week. Example, do 10 400m with a 90 sec rest between each. Then next week do 5 800m with 400m rest between. Try to do the first interval within 5 secs of the last. In other words, don’t put everything you have into the first one and not have anything left for the last.
Ok, that was more information then I planned to cover in this post. Try that out….