We're going to cover many methods here in this article that will ultimately put you at an advantage over your fellow runners! It doesn't matter what age group of a runner you're at right now, there's always room for improvement.
You must decide here and now, if you want to get faster...
you're going to have to train faster.
We also want to keep injury out of the picture.
It does no good to work so hard to get faster and then...
have to give it all back by setting yourself (off for days!) up for injuries.
At whatever racing distance is your favorite, you'll have run twice as far as you racing distance.
Meaning if you're a 5K runner then two times a 5K is, six and one forth miles.
So if all your can run is four miles for your long run, your have to add another quarter of a mile each week.
By the end of the month you should be able to run five miles without stopping.
Run a couple easy days a week.
This would be around four miles for a 5K runner.
Meaning in the course of a week you'll have one long run day, one pacing (7:00 a mile pace) day run and one track day.
You always want to work a hard run day followed by an easy day.
You'll also want to build one to two days a week...
as a no running day.
Let's go through a typical week.
Monday is an off day, no running.
Tuesday is the long run day.
If you're a 5K runner then six and a half miles is your long run day.
Easy running is always to warm up and cool down, three quarter a mile to one mile run light.
In essence on a Tuesday long run day will be six and a half plus one, plus one mile for a total of eight and a half miles.
You warm up with your first mile at a nine minute mile pace.
After that first mile then pick up your pace to a seven and a (7:30 to 7:55) and a half minute pace,for six and a half miles.
then take a one minute mile walk.
After that,run a mile at a slow nine minute pace to cool down.
After your run stretch for ten to twenty minutes.
Remember the purpose of warming up; cooling down, then stretching is to keep you from breaking down.
If you tear any muscles you'll be off for many days recovering, sometimes weeks.
If you lose several days of training it most likely willruin your chance of winning your next race! Mix your running training with plenty of rest and proper nutrition and supplements...
then you'll be on the road to a faster you! Good luck and keep running!