5 Short Workouts That Make You Run Faster

Avoid Injuries With Kettlebell Training

Has it ever happened to you that you’ve had to miss a group training session? Maybe you were working late or went to the pub for a drink with a friend you haven’t seen for a long time? Well, don’t worry: that doesn’t mean you have to miss training all together. Here are five time-efficient workouts that will help you to run faster and efficiently. Just don’t forget to take enough time for a decent warm-up and cool-down too.

1 CRUISING MILES

Session: 3×1 mile

Recovery: 2:30 minutes recovery

Pace: Between 5-10K pace

Why is it good? This workout is in fact a broken down 5K. It’s a great way to get the heart rate up for 20 minutes or more and the 2:30 minutes recovery will allow you to feel good on the reps. If you’re training for a 10K, it’s a great race sharpener.

Total approximate time: 21-30 minutes

running 5k

2 QUICK QUARTERS

Session: 10 x 60 seconds

Recovery: 60 seconds

Pace: 3K pace

Why is it good? This is a great exercise to turn the legs over quicker and increase your speed. Running quicker will mean that when you come back to 5/10K pace, it’ll feel much easier. Towards the end the session, it will start to bite, but don’t worry because this will really help with your lactic tolerance.

Total approximate time: 20 minutes

3 FARTLEK FUN

Session: Two sets of: 3 minutes (75 seconds), 2 minutes (75 seconds), l minute (60 seconds), 1 minute (90 seconds)

Pace: 3min and 2min reps at 5K pace, lmin reps going quicker than 3K pace

Recovery: See above in brackets

Why is it good? The 3min and 2min reps will help you get used to running your 5K pace but the 75sec rest means you’re not running yourself into the ground. The 60sec efforts will again improve your speed, and this is a great way to put a little bit of lactic in the legs.

Total approximate time: 25 minutes

sprint_how to run faster

4 TEMPO TIME

Session: 20-minute threshold run

Pace: Threshold (if you don’t know what your threshold pace is, run at 10K pace)

Why is it good? Threshold running is the most important thing to any distance runner. It’s a very straightforward but effective way to improve your aerobic threshold, muscular endurance and cardiovascular fitness.

Total approximate time: 20 minutes

5 QUICK/SLOW SESSIONS

Session: 5 x 3 minutes

Recovery: 75-90 seconds

Pace: Reps 1-3-5 at about 5K pace and reps 2-4 at threshold pace

Why is it good? After you’ve run your hard rep, by running your next rep at threshold you are training the body to flush out lactic even when running. Because you’re running one rep hard, one rep easy, you can have short recoveries, which is very beneficial for building your aerobic endurance.

Total approximate time: 20 minutes

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Written by Kyra Williams

Kyra Williams likes to say in a joke that she preferred running to walking already as a child. Regular running has always been part of her life and she has joined several running events. She loves long runs with her loyal playful companion Vicky, Brittany Spaniel, in the early morning or in the evening.

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