Do you want to know how to run faster? Some people just run for fun, and that’s completely fine! But the truth is that many runners wish to become faster. That’s why I am going to share some training secrets with you.
For the average runner, speed has some sort of “magical sound.” Unfortunately, runners tend to associate speed training with hours of boring training on athletic tracks. Are you one of them?
Can it be a more pleasurable, stimulating experience? Yes, it can!
Based on my own experiences, I have set out five different training methods that helped me to become a better and faster runner. They are suitable not only as part of a marathon training plan, but for shorter distances as well, so make sure to include them when you prepare for a 5K or 10K race!
Running Acceleration
You need acceleration to pass other runners in a race. Can you remember a time when you were one second behind at the finish line? It might be good practice to incorporate a one-minute acceleration every five minutes of your endurance run.
Fast Endurance Run
Does it sound good to run 30 minutes in a forest or park at a tough pace you can sustain, but which doesn’t make you too tired?
Then this training method will definitely suit you. To improve the cardiovascular system, it is important that you run at least 20 minutes at this higher pace and preferably not more than 45 minutes.
Warm up for 15 minutes and don’t forget to do a cooling down after.
Hill Training
Hill training makes your stride more efficient, which improves your running technique. Furthermore, it strengthens your legs and makes you a stronger runner. Both will be beneficial to your speed.
If it is your first time trying hill training, be careful! Start with a few sessions at a comfortable pace. Make sure the grade of the hill is very gentle (not too steep).
Depending on your running experience, it is not recommended that beginners run a hill of 60 to 80 meters more than three times in the first session.
In the next session, try to run the same hill four times. Experienced runners can try hills of 300 to 400 meters and slowly build up to eight times.
Fartlek
Fartlek is similar to interval training, but there is no predetermined schedule to follow. You can set your own interval length and pace based on your feel for the workload. I would recommend that only more experienced runners use this method.
Racing
Do you want to know how to run faster? Try racing! Running a 10K or half marathon race can be a boost to your marathon race pace. Make sure you don’t race too often during your marathon preparation; a fast, long distance race takes more than one recovery day!
If you want to run faster and are in need of more tips, I recommend you give the book Run Faster from the 5K to the Marathon
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