Yes…I know.

I’ve missed you too!

After taking some time off from blogging, I decided it was time to bring it back!

A question I often get asked by new runners is how to get faster.

So here is the deal. In order to get faster, you need to be willing to do two things that are going to be uncomfortable.

1. Run Fast.

2. Run Slow.


In order to run fast, you need to practice running fast. But when you start anything new, you aren’t going to be able to hold a faster pace for an extended period of time. So begin by running FAST for short periods of time (think between 20-60 seconds). Really run. Go fast. Get uncomfortable. Get your heart rate up.

Then recover. Go incredibly slow. Really recover. So you can do it again. And again. And again.

Most runners who don’t get faster don’t run fast enough or slow enough. They hang out in the middle. ALL THE TIME.

Depending on what your usual running pace is will be the deciding factor on YOUR fast and slow. If you are running with a running watch, your fast and slow can be anywhere from 2 to 4 minutes apart.

EX. Fast=8 mKnute mile. Slow=11:30 minute mile


But the more important and better way to measure….BY FEEL.

Fast feels fast. Easy feels easy.

Always start and end with a good warmup and cool down.

Try adding this into your training once a week for the next 6-8 weeks. Let me know how it goes?

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