How to Train to Run Faster
While ability has a lot to do with running fast, training and a proper diet can propel almost anyone to increasing their speeds whether on the track, a road race or a marathon.
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Instructions
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How to Train to Run Faster
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Build your mileage base. You need to be running at least 15 to 25 miles a week in order to get better. Do one long-run at least once a week. A good rule of thumb is that your long run be about 25 to 35 percent of your weekly miles
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Know your pace. Set a goal of the speed you want to run, and usually do your training runs at about 60 to 90 seconds slower than that.
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Speed work is a must. At least once a week, head to a track to get some fast running in. Talk to a coach about setting up a good routine, but a mix of middle and short distance runs on the track is a good start.
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Alternate your runs. For example, one day do a mile at race pace, and then a mile jog, race pace, jog, race pace, jog. This helps build up your speed and endurance.
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Finish strong. No matter how far you have run always end your run strongly--don't limp up to your door.
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Tips & Warnings
Core exercises are key to running faster. Do lots of ab work to help build your stomach muscles.
Watch what you eat. Stay away from over eating on dairy before you run. It will sit on your muscles and make you feel slow.
Rest after long runs. It is not smart to do back-to-back days of 10 plus mile runs.
