How do you get faster?

Question

I was just wondering the best work-outs to do to increase endurance and speed for a distance runner.

Answer 1

While longer runs will increase your endurance, speed work outs, such as mile repeats on the track at your race pace, will increase your speed. Running for long periods of time will actually decrease your speed because your body settles into a pace and is uncomfortable out of it. By mixing up long runs with shorter ones, your body will be able to handle longer milage at a faster pace- you'll be increasing both. For a 5k for example, a good speed day might be warm up for a mile, run hard for 2-3 and warm down with a slow mile. Hill work outs also up your endurance and speed because you have to push to work up the hill. The trick is to have a hill that is pretty steep but that you are able to push through and over, coasting down the other side. Doing repeats on a hill teaches your body how to recover the harder parts of races such as hills and just in general. Perhaps your week could be hills on Monday, an average run on Tuesday, a hard speed day on the track doing mile repeats on Wednesday, another easy on Thursday and then a really long run on Friday.

Hope this helps.

Answer 2

Hello,

I have had success when I add the following to my race training schedule:

1. Increased distance: Once a week (sometimes 2 in later weeks of marathon training), I increase my longest run by a mile or 2. Depending on what your longest run is, try increasing it little by little. This added endurance can help you in races of all distances.
2. Intervals: Try going to the track or choosing a treadmill program once a week that includes some timed intervals at 85% effort. If training for a marathon, try 1-mile intervals. If training for a 5k, try 400m intervals.
3. Hills: Try adding some hills to your routine. When going up the hill, shorten your stride...pump your arms at your side...and let this gravitational strength workout make your legs stronger (and your times quicker ;-)

I hope that helps. See the site below for more tips & pointers. Best of luck.

- Mike

Answer 3

For a distance runner the best thing is a stair climber or tradmel also it never hurts to do high number of reps and low weight on squats and leg curls to build your thighs and do calf raises low weight and high reps adds detail to your body low reps and high weight add bulk and with running you dont need bulk.

Answer 4

hills and speed workouts should do the trick. If you want to run faster then you have to train faster. Running sprints helps you run more efficiently when you do tempo runs. Running hills helps you lengthen your stride and build endurance/strength. After running hard sprints it becomes easy and more comfortable when running slower. Variety is the key. Good Luck!!

Answer 5

ok, well i've been doing track and cross country for a while now, and some of the things i do to condition and improve for meets are some of these:

*jog about a mile and a half each day-you don't have to beat any records or go fast at all as long as you're running...keep a steady pace

*write down your previous running records and each time you run, try to beat your score-set goals for yourself so you have something to aim for

*maintain a healthy diet...try to eat mostly carbs before races...it helps you not to get cramps and gives you energy

*don't drink gatorade until AFTER the race...that slows you down and drains your energy

*drink plenty of water all the time

...i hope i was able to help you, good luck!! <3 xox

Answer 6

what distance?
This is what my 800M/1500M guys are doing to improve performances:
10 x Flying 100m at 400m race pace rests 3min
2 sets of 4 runs over 200m at slightly quicker than 800m race pace with rests 90s and 4min between sets.
3 x 400 at 800m race pace rest 10min
Training for endurance needs to consist of 3 to 10 steady runs during each main training week. Start at 20min and buildup slowly
to 30min and then later 40min. Aim to run on all kinds of surfaces with a high percentage on trails and grass. Make sure there is some running on harder surfaces as well as this will prevent problems caused by racing on hard tracks and roads when it happens. Complete some race pace strides over 60m during or near the end of most steady runs.
Tempo Sessions eg
1/ Race pace practise not high stress eg 6 x 200 at 1500m race pace with comfortable rest in between.
2/ 4 sets of 5 flying 60m runs at 400-800m pace very relaxed. Rests 2min between and 5min between sets (activity with medicine ball)

Answer 7

you can get faster mostly by stretching and working out you can do leg curls and lunges and eat vegtables