Subject: RE: Speed work x2 on Blanda's comment. Track work can not be underrated. Simple workouts are to take your target (desired) mile pace, divide it by 4 and 8 and then run 400s and 200s at better than that pace, with full recovery in between. Ex.: target mile time 6:00 400m time = 1:30 200m time = :45 At a given track session, you might warm up and stretch, then run 8x400m at the desired pace, with a slow jog 400m or walk in between. You are training your system to expect to run at a faster pace. If you are a longer distance runner, then you might use 800m or mile repeats. You might also use the infamous "ladder" or "pyramid" workouts (100,200,400,800,1200,1600 or 400,800,1600,800,400 respectively). Good luck. |