Running fast with Sara Hall
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Yesterday’s New York Times article about competitive middle-distance runner Sara Hall is packed with useful training tips for the recreational runner. For example, Sara’s coach, Terrence Mahon, explains that many runners make the mistake of running the same pace all the time, but the real way to get faster is through interval training, which stresses the body to get it to adapt to running faster.
So, wanna spice up your running routine and cut a few seconds off your 5k at the same time? Here’s what Mahon suggests:
First figure out what your ideal pace for the 5k is by going to a track and running a mile flat-out. Your ideal 5k pace is about 95% as fast per mile. Then do what Mahon calls “over-speed and under-speed training”:
In over-speed, you sprint through quarter-miles, 800 meters and other intervals at a speed faster than your 5K pace (close to your top mile time). Don’t run more than two fast miles.
For under-speed work, time your interval splits to be a little slower than your 5K pace, with shorter rest periods than those within the over-speed intervals. Total mileage can be four to six miles. Cool down with a gentle jog of about half your total interval distance.
The article also has some drills you can do to improve your form.
Read Changing Speeds to Go the Distance
Related posts:
- The Long Slow Distance (LSD) Run
- Running Up Hills to Go Faster
- Heart rate training day 14: hard / easy
- Running Every Day
- Interval training increases speed and burns fat (still)
