How to Run Faster

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how-to-run-faster

Question: I need to be able to run 1.5 miles for my PT test and I just have not been able to meet the time requirements. I run 2 to 3 days a week for about 30 minutes each day. Is there a better way to prepare for this?

Answer: You’ve confused being able to run longer with being able to run faster. If you run the 1.5 miles in twelve minutes you’ve exceeded the requirements so running further and slower will not train you to run faster.

Break the distance down into quarter mile segments. There are six quarter miles to run and you need to run each one in two minutes.

Go to a standard track or measure a quarter mile.

  • Do your warm-up with a jump rope for a couple of minutes or a moderately paced quarter mile run.
  • Recover and run the first quarter keeping pace with your stopwatch. If you can, stretch that out into a half mile in four minutes. Recover two to four minutes and repeat.
  • If you’re running the half mile segments do three to four of those.
  • After a week, reduce the recovery time to one to two minutes.
  • The third week increase the distance to 3/4 of a mile and do two sets with a two minute recovery between sets.
  • The fourth week do a mile, recover 2 minutes and do another mile.
  • The fifth week do the 1.5 miles.

You should be conditioned to make the time you need by then.

You can’t get faster by running slower for a longer time.

God bless and keep training,

Daryl

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