Ways to Improve Speed

I am just researching different ways to improve speed. Here are some ideas, I'm not sure what I will try yet...

From Active.com

The Speed Workout

The single component that most improves pace in races, according to my experience, is a weekly speed session. Most runners choose Tuesday or Wednesday as a speed day.

At the track, start with 4 to 6 x 400. Increase the number of 400s every week by two more until, 10 days before the race, the final workout is: 14 x 400. Each 400 (one lap around a track) should be run eight seconds faster than you want to average per quarter mile in your 5K race.

For example, if you wanted to run eight minutes per mile, your quarter-mile race pace would need to be two minutes. The workout pace per lap should in this case be 1 minute, 52 seconds. Walk for half a lap between the 400s.

Warm Up

Prepare for the faster running with a thorough warm-up. Walk for two to five minutes at first to get the blood flowing. Then, run half a mile using more frequent walk breaks than you usually use.

For example, if you usually run three minutes and walk a minute, during the half mile (two laps around a track) you should run a minute/walk a minute. Next, jog very slowly for a lap. Finally, do four to eight acceleration-gliders (these are explained in 5K/10K).

Start each with a slow jog for 10 steps, then a faster jog for 10 steps. Over the next 15 steps, gradually speed up to what you feel is your 5K race pace and then gradually glide back to a jog over the next 30 to 40 steps. Gliding is similar to coasting off of momentum gained as you go down a hill and onto the flat.

If you practice this at least once a week, you will learn how to save the running muscles while you are running. Walk for 30 seconds between each glider, and walk for two to three minutes between the last one and the start of your first 400-meter repetition.

Cool Down

After your workout, don't stop. Jog slowly, using as many walk breaks as you need for the next 10 minutes, and then walk for three to five minutes. You're done!

There's Hal Higdon's approach...

Q & A from Running magazine?

I've never trained using any "intervals" or "tempos" I don't even know what they are talking about! I'm going to really have to read this over and find a plan that works for me.