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Improve Your Running Speed | 3 Workouts To Make You Run Faster!

Improve Your Running Speed | 3 Workouts To Make You Run Faster!

– Regardless of whether you’ve
just started out running, considering doing your first 5k, or you’re a seasoned veteran with many marathons under your belt. Well, I’m guessing that the allure of bettering or improving on your personal best times is pretty strong. If so, then you’ll be pleased to hear that today, I’ve got three tips
to help improve your speed. (whirring) For a lot of people, they
have a very little range in their run speeds, and by that I mean there’s a very small difference between their steady-run
pace and their top-end speed. Now, to improve our speed, we need to bump that top-end speed
up, raise that ceiling. And the first parkour for that is to increase our run volume. (energetic music) Now, the idea behind
increasing your run volume is not only to improve your aerobic fitness, which is actually going to
make you faster, anyway, it’s also to improve
your running efficiency, and give you a really good
foundation and base to work off. Now, to go about doing this,
actually what you want to do is gradually overload your body, and then recover and adapt to that new stimulus, then overload, adapt, overload, adapt, and over time, you’ll be surprised how, quite quickly, you can
increase your run mileage. But to go about doing
that, just be careful. What we normally suggest
is you follow the 10% rule. We’ve spoken about it a
lot here on GTN, before. The idea is that you never
increase any run mileage or any weekly volume by more than 10%, and that’ll prevent you from over-training or even the risk of potential energy. (energetic music) Now, trying to improve
your speed needn’t be over-complicated and thought
of as rocket science. If you want to run faster,
then we need to start including some speed workouts into our training. Now, we have actually here on GTN, made a video on must-do
weekly run workouts, which I will throw to at
the end of this video, which explains things
in a bit more detail, but for now, it’s a bit of a reminder we’ve got a few different
types of speed sessions that you can start incorporating
into your training. So, first on the cards is
a form of interval session. Now, this needn’t be too daunting, because actually the reps are quite short and they’re almost over before
it really starts to bite. I like to think of it as if you’re unleashing and
untapping this new speed. So, this could be something
like eight to 10 lots of 30 seconds hard, somewhere between three to five k pace
followed by 30 seconds easy. That can then be extended
out to six to eight lots of 45 seconds hard followed
by 45 seconds easy, and then even progressed
up to five to six lots of 60 to 75 seconds hard followed by 60 seconds easy. Or indeed an alternative
session template could be five lots of three minutes at five k pace followed by two minutes easy jog between. Or moving up to three lots
of five to six minutes at ten k pace, followed
by three minutes easy jog. So, as I’ve said, those interval sessions can be progressed to, or you can, in fact, just alternate between
the two week to week. And now onto our second type
of session, the tempo session. Now, the idea behind these is to get you feeling comfortable
whilst being uncomfortable. I know, that sounds quite odd, but the tempo pace is actually somewhere around one’s half-marathon pace. The real idea is actually to try and bump our lactate threshold up. Our lactate threshold
is the point at which our body starts to produce lactic acid. That’s the stuff that makes us feel pretty horrible, it slows us down. So, if you can get that
higher, that’s great. Also, it’s going to improve our fitness, and with that also our tolerance
of feeling uncomfortable. So, starting out with
these tempo sessions, I like to prescribe something like four lots of five minutes at tempo pace with two minutes jog
recovery between each. Then, progressing to
two lots of ten minutes at this tempo pace, again with a two minute jog recovery between those two ten minute
reps, and then finally getting ourselves to a
point of being able to do 15, 20, or maybe even 25 minutes
continuous at a tempo pace. (energetic music) You could also consider
alternating your tempo runs with some hill repeats. Hill repeats are great for adding some strength to your running. So, if you do have a short, sharp climb, maybe use this for doing some
fairly intense intervals, similar to the interval workouts
we were discussing before. But if you’re using a
slightly longer incline with a lesser gradient, then of course knock that intensity back, and increase the length of those efforts. Now, for our final workout. And this is actually including some speed intervals into our long run. Now, I know the long run is often regarded as an opportunity just to
get some long miles in, time on the feet, and just
keeping things steady, but actually, by including some
intervals into our long run, can actually help teach us
how to deal with that fatigue which, inevitably, we’re going
to experience come race day. (energetic music) We’re now onto our final point, which is a little bit of a taboo subject and a subject that I actually
often avoid talking about, but there really is no
escaping the fact that running is weight-bearing, and with that there is a direct link between
running and our own weight. Now, to be clear, I’m not talking about lean muscle mass, here, because actually that is great, that
helps us with our running, and I’d often always advise
using some strength training to help with our running
and improve our speed. What I am focusing on, here,
is any unnecessary fat. Now, it’s very important
that we remain healthy, so if you are trying to lose some weight, you do that incrementally
and do it healthily. Maybe even seek some advice
whilst you’re doing that. I often, actually, advise that if you are increasing your mileage, maybe following some of the
tips I’ve suggested today, then you may see those
changes quite naturally, as long as you just keep
that healthy diet in place. Now, I hope you’ve enjoyed today’s video, and I hope you do find that you
start to improve that speed. I’ll tell you now, there is nothing better than lacing up for and
preparing for a race, it really is quite a satisfying feeling. If you do have any questions,
please do drop them in the comments section
below, I’d love to help out. If you’ve enjoyed today’s video,
hit that thumbs up button. If you’d like to see more from GTN, just click on the globe and subscribe. And, if you’d like to see that video that I discussed earlier, the three
weekly must-do run workouts, you can see that by
clicking just down here. If you’d like to see
what intensity is best to run at to burn fat,
then you can see that by clicking just down here.

52 comments on “Improve Your Running Speed | 3 Workouts To Make You Run Faster!

  1. How do you run through a stitch? I hit 5k and can't push through it. Physically I'm not tired, seems to happen every run unfortunately and I'd like to be pushing on.

  2. How serendipitous i published a video the other week on how to improve speed with HR training…..

  3. Great video but wished they were filmed in more realistic environments like a cold damp road in the UK in December!! I have never found trails like this in my life in the UK!!

  4. My running target for 2020 is to finish the 2020 Berlin Half Marathon under 2 hours.
    But, still doing my 3 powerlifting sessions per week and, possibly, still to be able to complete again a 5×5 squat @ 145kg, 2 weeks before the race.

  5. Hi. Thank you for your videos. They help me a lot!
    I have question regarding speed short intervals.
    So my lactate threshold is 4:50 170 bpm.
    I am trying to do speed short intervals, I feel them very hard. But in same time I dont feel like I am doing enough work.
    I do 650 meters by 8 times. At the beginning I run almost my maximum speed – 3:15. I can hold this speed for 300 meters, after my pace is really going down and I end up interval around 3:50–4:10. I feel very tired and walk instead of jogging. Rest – 2:30 min.
    Please suggest how to do it better.
    Here is example of my last intervals:

  6. Heya!
    I have actually been running for around 6 weeks now slowly increasing the minutes that I can run vs the time I can walk from 1 min run/ 1 min. walk to 5 min Run/1 min walk etc.
    I have been seeing everywhere that you should aim for volume first , so aiming for the distance, a piece of advice often to beginners.
    However, when would someone start aiming for speed as well?Do you think someone should aim for both simultaneously utilising different types of runs or would there be a threshold after which
    you can start working on speed as well?
    For example for the time being I have been trying to increase time running within ~30 minutes of a total run (5×5 min run + 5 min walk to 4×7 min run + 4 min walk etc) and have been going for longer runs during the weekend. This equals to ~5k on weekdays with my beginner speed and ~7 to 8k on weekends which is ofcourse gradually increasing.
    Should I slowly start incorporating some tempo runs or interval trainings even now or should I wait?
    The opposite mentality I have been wondering about is for example: "When I can run for 10 minutes in a row I should start decreasing my 5k times".
    What would your take be on that? 🙂

  7. looks like it could be email
    i mean, main idea is JUST RUN MORE

  8. Actually in all: riding, running and swimming the intervals are the KEYS to increase of the speed, lactate threshold and fitness

  9. my run schedule for tonight i think is
    5 X 1500m tempo
    1 min threshold to follow each 1500m
    2 mins recovery run, or 400m – whichever is sooner

  10. my goal for 2020 is to get at least one age related podium place in a race. i managed a 6th place a few weeks ago in a local 10k when my previous bests were around the 250 to 300 marker. In the past I just used to run useless miles and on some occasions over 280km in a week, but now my coach has greatly reduced my weekly volume and got me focussed more on speed and consistency.

  11. My goal is to run a sub 02:50 marathon in 4 months at 80 kg (180lbs) body weight and 174cm height (5'7"), while being able to bench press 140 kg (315lbs), squat 160 kg (350 lbs), deadlift 220 kg (485lbs) and being able to do 45 clean bodyweight pull-ups, 60 dips and 1 pull-up with 80+kg (180lbs). My current stats are 01:25:18 half-marathon, 130 kg bench, 145 kg squat, 200 kg deadlift, 39 clean pull-ups, 53 dips and 1 pull-ups with 72 kg. I know that I am too bulky for serious running, but still, wish me good luck.

  12. Just signed up for my first full marathon. Manchester 2020. Terrified. My dream is sub 4 (have dne half marathon sub 2) however happy anything under 4.15 or just finishing!
    I'm a terrible sprinter. So I do a lot of tempo, long runs and every fortnight speed. I use a free app called run coach (orange app with shoe) so far so good. I add some of your stuff/advice to it

  13. Im signed up for my first 70.3 in july. Also i like how you guys are approaching the topic of weight loss and emphasising that being healthy is number 1

  14. I have lost nearly two stone since my last tri. My run speeds have got so much quicker. I've spent the last 4 years struggling for improvement and found it through changing my diet and a controlled weight loss. My training feels much more comfortable and I'm able to manage my workouts better. Leeds Tri next summer. Personal dream goal would be a sub 20 5k.

  15. @GTN Where do you shoot these videos? Perfect sunny weather?
    Can't be the UK.
    The UK is known for not having sun at all.

  16. What are your thoughts on when to incorporate these workouts?
    Lots of times winter is regarded as the period for base training, however I personally feel that there is a place for intervals year round, especially for time-crunched athletes.
    But how do you balance good interval training with becoming too fit too soon?

  17. Good work. Let's follow each other on this speed and power journey. Checkout my last 3 fitness videos. I'm a 400m runner. I'm subscribing now.

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