"The way to get faster is to run faster." While this sounds like a useless tautology there is some truth hidden in the statement. Many of us run for fitness, but it's probably true that we'd all like to get a little faster. Almost all running coaches agree that in order for a distance runner to get faster they need to do speed work. Speed work, to keep it simple, is a workout where a runner runs shorter distances than usual, but at faster speeds than usual. The key is to really push it. For almost all of us one day per week of speed work will do wonders (if we're building our base with long runs the rest of the week). The most common form of speed work is called intervals. Runners run a short distance (often 400 or 800 meters) at a goal pace and then take a short break (often walking, sometimes resting) and do it again. Eventually the body gets used to running at this quicker pace and the runner can run even farther at this pace.
By the way, if you're overweight (or even obese like me) speed work won't help near as much as losing weight. For every pound you lose you should be able to take 2 seconds off of your mile time. Drop 20 pounds and you've knocked 2 minutes of off a 5K.
I mentioned the speed work because the Charlottesville Track Club is doing speed work at the UVA track every Wednesday morning this summer. The only drawback is the crazy 5:30 a.m. starting time. You will get a great coach, get to run in cooler temperatures and become faster. The program is free, but they suggest a donation of one pack of diapers a month to help young mothers with financial difficulties. If you live on the town of Orange, Gordansville, Barboursville side of town, I'll be glad to pick you up and take you, but it will be early.
By the way, if you're overweight (or even obese like me) speed work won't help near as much as losing weight. For every pound you lose you should be able to take 2 seconds off of your mile time. Drop 20 pounds and you've knocked 2 minutes of off a 5K.
I mentioned the speed work because the Charlottesville Track Club is doing speed work at the UVA track every Wednesday morning this summer. The only drawback is the crazy 5:30 a.m. starting time. You will get a great coach, get to run in cooler temperatures and become faster. The program is free, but they suggest a donation of one pack of diapers a month to help young mothers with financial difficulties. If you live on the town of Orange, Gordansville, Barboursville side of town, I'll be glad to pick you up and take you, but it will be early.