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Fartlek Training

"Coach Carvey, I Want To Increase Running Speed

Can you help me to run faster?

Here are some tips for beginners who want to increase running speed.


  • Lose Weight Running Coach -If you have been jogging/running now for a while, then you will probably already have done so. Fact: You could gain 2 seconds per mile faster for every lb. you lose.

  • Rest and Recover-Your muscles rebuild while you rest. So take at least one full day a week off to do just that.

  • Hill Train-This is basiclly running fast up the hill and slowly jogging down and then repeating.

  • Work On Turnover

  • Do Tempo Runs-Do this once a week to build up your anerobic threshold, a critical factor to increase running speed.
    • See paragraph below.

    Hey runners/joggers, Do you want to do something painful and difficult?

    Well of course you do! You said you wanted to run faster didn’t you? So let's get started.

    Tempo runs. Tempo meaning a certain speed of turnover and run meaning one leg in front of the other and repeat as necessary.

    Once you have been running injury free for a good amount of time, i.e. months, I Coach Carvey give you permission to do tempo runs. After a good warm up you first need to decide the duration of your tempo run. This will help determine the speed. Your course can be on a dirt road or track. A mile or there about is a good length of real estate.

    Choose a pace which feels moderately fast but one that you feel you can complete the distance without the need of an ambulance. Towards the end of the tempo run you should feel some discomfort, you know pain, but not the bending over puking kind. It might be fun to time your tempo runs so you can gauge your improvement.

    Now wasn't that fun? You were flying, wind in your face and kicking the ass of every imaginary competitor or monsters bent on your destruction.

    Frankenstein_run

    Your going to be sore tomorrow but it's a good sore. Your body is saying "What the hell do you want from me, I'm a jogger and don’t you forget it!" And you smile as you realize that you are the captain of this ship. " No I am not a jogger. With my tempo runs I am now on my way to becoming a speed demon from Kenya, don’t you know!"

    Jeff Galloway's web site, has some good info on how to increase running speed.

    Another tip:

  • Do Interval Workouts/Speed Training

    • Basically to increase running speed, you have to run faster! You will have to go out of your comfort zone, so be prepared to feel uncomfortable. You will recover and get stronger each time you train.

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