How to Run a Fast Half Mile

Faster times for shorter distance running are within your reach. Take the time to focus your training once a week on speed. You have options that keep the workouts fun but effective. Challenge yourself to get your best time after using these techniques.

Difficulty: Moderate

Instructions

1. Run the Swedish training program called fartleks. Increase your running speed for different amounts of time during your training runs once a week. Decide for yourself how long each of these speed increases lasts on your fartleks.

2. Train well when you practice your runs. Training with slower, longer distances doesn't necessarily mean that shorter runs are easier for you to finish quickly. Keep your focus on speed work.

3. Work on your speed form. Practice staying relaxed during your runs and using your running power without wasting energy.

4. Better your stride for faster runs after your regular workouts and stretching. Start running and steadily increase your speed for a distance of about 70 m. Slow to a jog for 1 or 2 minutes, then speed up again. Repeat this exercise up to five times.

5. Work on your speed form at a track. Run a comfortable but fast pace for 200 m, or half the distance of a standard running track. Slow down to a jog for 2 to 4 minutes between the fast runs. Repeat this six to eight times each training session.

Tips & Warnings

• Begin fartlek training by using landmarks on level running surfaces. Increase your speed between two specific items that you see during your run, like a mailbox and a stop sign. Use a running track or a city block to increase your speed over designated distances instead, such as 200 m or half a block.

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