Quote:
Originally Posted by raz0rbladez909
I typically try to focus on setting a couple specific checkpoints on my runs, and an average time I should be around at each checkpoint. Lets say on my run there is a stop sign/tree/ fire hydrant, pretty much any landmark and lets say at a steady pace I will be at this check point by 3:00, each time I go for my run I will try to get to that point faster and faster. You can do this multiple times on your runs and after a while it really isn't too difficult to keep track of your checkpoints. That is one way I have increased my speeds, another method I was taught is meant to be pretty exhausting, but so is increasing your running speed. This method is relatively simple but involves full effort at the sprints. Basically you will sprint 80-90% for :30 seconds, once you get done with your sprints you will ease into a good jog of about 50-60% for 1:00 minute after you will go back into sprints, repeat this cycle for 10-12 sets or more if you'd like. One thing is you will know if you are putting out or not and its alot better to do if you have someone to compete with.
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Thanks...I was also told to put weight on myself and just run 4 to 5 miles 3 times a week. Tried it for a month and cut a full minute off my time.