I am by no means an elite or even a great runner. I am literally your average runner. But this means I have room to improve and get better. Now, when I say elite or great I am saying my pace is no where near 7 min/mile. Hell, my pace is not even in the 8 min range! My easy pace is anywhere from 9’48-10 min/mile. My race pace is somewhere around 9’30 min/mile.
I am actually proud of this. When I first started running I remember completing my first long run of 6 miles and my average pace was 14 min/mile. Holy good lord I have come a long way!
One thing I have learned on my journey is that to get better and faster you have you work harder then just running at one pace.
So how do you get better? Cross training (and I mean work those hips, quads, hamstrings, glutes, core) speed work, hill intervals and long runs, oh and how can I forget, rest and stretching!!!
What kind of speed work can you do?
Warm up: easy paced run for 1 mile
Workout: 5 x 400m sprints (the amount can vary depending upon your conditioning level)
Recovery between sets: 400m jog at any pace
Cool Down: 1 mile run at an easy pace
Have to run on a treadmill? 400m= 0.23miles so you can do this all indoors!
My favorite literally entails sprinting up a hill and slow jog back down focusing on eccentric control (I pay close attention to my form and core being engaged)
On a treadmill you can sprint at an incline of 5-7% for 30seconds-1 min. And go back down to 0% incline and jog lightly for recovery. To work on eccentric control you can put the treadmill on a slight incline (anywhere from 2.5-4%) and turn around! Make sure to hold on to the railings, I have almost fallen a few times (but thats also because I am spastic)
3×10 single leg glute bridges
superset: 30 clamshells each side with theraband around knees
superset: 30 hip abduction raises on each side
3×10 goblet squats
superset: 30 second plank
3×10 front squats
superset: 30 second side planks each side
3×10 glute kickbacks
superset: 30 second flutter kicks
Make sure you are able to run at a comfortable pace and be able to talk and hold a conversation if you were running with someone
**Be sure to stretch afterwards
HYDRATE!!! Flush out lactic acid and keep your muscles nourished with lean proteins, carbs and healthy fats!
These are just a few examples of each and hopefully if you were in need of a different workout this can help!
Happy Running! Xx