Whether you're training for a mara-
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It's one thing to train your body
to run progressively longer distances,
slow and steady.
But if you want to run faster
and sustain that running pace for longer,
there are a number of specific types of workouts
you need to be doing regularly,
as well as some mental tricks,
I'll tell you about in a moment.
Let's start with arguably the most important part
of running faster for longer,
and that's building a solid base of aerobic fitness.
Even the hard and fast shorter distances
in the world of distance running,
like 5K,
are events where your performance is determined
by your aerobic fitness.
As you become more aerobically efficient
as a result of lots of easy paced running mileage,
you'll find that you can run faster
in a given heart rate zone
or level of effort.
You'll notice this progress in training
because after a block of 12 to 16 weeks
of consistent aerobic running,
you'll be able to run without getting out of breath
at a pace that previously
would've had you gasping for air.
The misconception about aerobic based training
is that not every run has to be super long to be effective.
Of course, a weekly, easy paced long run
has added benefits,
like training your body to handle more time on your feet,
essential if you're marathon training.
But the most powerful approach
is to focus on increasing your weekly mileage
or cumulative time spent running
in your aerobic zone each week.
Eliud Kipchoge,
the fastest marathon runner in the world,
reportedly runs 110 to 120 miles per week,
which isn't that unusual for an elite marathon runner,
most of it at an easy aerobic pace.
Of course, you and I don't need to be aiming
for that kind of astronomical weekly mileage.
Instead, start by looking at what you're doing right now
and potentially increase it slightly
if you're currently
in a comfort zone with your weekly running mileage.
We're all at different points in our running journeys,
and be sure to listen to your body,
but most runners will benefit from adding a little,
let's, say 10% more easy pace mileage
to their weekly running schedule
just to further build their aerobic capacity.
Now, a coach once used an analogy
which really resonated with me,
you'll see why in a second.
When talking about the balance of aerobic training
and speed work,
he described a classic Victoria sponge cake.
Yeah. That peaked my interest.
He said that the sponge is your aerobic training
and the icing is your speed work.
For some reason, that always stuck with me.
So the speed work is the added bonus
on top of the solid aerobic cake,
sorry,
base, you've built.
It's important
but can't be a substitute
for that important base of endurance and stamina.
Of course, there are lots of different types
of speed training you could do
to become a faster runner.
But here,
where we're talking about running faster for longer,
the type of speed work that I want to focus on
is tempo training.
Tempo workouts are often described as workouts
that have you running
at a sustainably uncomfortable level of effort.
If you're working appropriately hard,
you definitely wouldn't be able to hold a conversation
with a running buddy during a tempo session.
Another helpful definition of tempo pace
is the fastest, consistent pace
that you could maintain for 60 minutes.
For a lot of runners
that equates to something close to their 10K race pace
if that helps for context.
The main physiological benefit of tempo runs
is that, over time,
your lactate threshold rises,
meaning that you'll be able to run harder
and faster before the levels of lactating your blood
begin to significantly increase:
a sign that you're no longer running aerobically
and that your body has switched
to the anaerobic energy system.
We've all been there.
The point where your body says,
"You're either going to have to stop
or slow the heck down."
Kipchoge regularly runs 20 mile tempo runs
during his build up to a marathon,
which is a little mind blowing,
but bear in mind that that would only take him around
90-ish minutes to do so.
I'm not suggesting for a second that you do that,
instead, normal runners like you and I,
could just go and run hard for half an hour
and call it a tempo run.
But you might want to add a little structure.
Here are two ideas.
Number one, a progressive tempo run,
where you start out at your half marathon pace
for 10 minutes
then switch to your 10K race pace for 10 minutes,
followed by your 5K race pace
for the last 10 minutes.
Or number two,
what I now is a broken tempo workout,
where you run two times two miles at your 10K race pace
with three minutes walking recoveries in between,
then walk for three minutes,
and then run two times one mile at your 5K race pace
with two minutes walking recovery in between.
Do you do this type of workout regularly?
Let me now down in the comments,
or if you want,
you could write a whole post about it
on your own running blog
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It's all well and good
to now you're doing the right workouts in training:
easy runs, long runs, tempo runs et cetera.
But one of the biggest challenges
that so many runners struggle with
is their ability to push themselves hard enough mentally
during the latter stages of a long run
or when it really starts to get tough
during a tempo workout.
Running can be such a solitary activity,
and honestly, that's one of the reasons I love it,
but it does mean you're out there alone with your thoughts
and that self talk that can either be super empowering
or the devil on your shoulder
telling you that you can't.
Getting over the mental hurdles
that often stand in the way of a good run
can sometimes be a real challenge.
But there are some simple and effective strategies
you can use to keep yourself pushing hard
to run faster for longer,
where the little negative voice in your mind
might otherwise want you to stop.
Here are some of my favorites.
Number one, entering more races or events.
Whether you see yourself as competitive or not,
there's nothing quite like the motivation
and inspiration that can be found at an event.
Whether it's your local 5K or a big city marathon,
the atmosphere, supporters, and other runners,
make it almost impossible
for you not to find that extra bit of energy
when you need it the most.
Not every race needs to be a top priority
with a goal of setting a new personal best,
in fact, you can be selective about just where
and how you choose those ones.
But there's definite value
in entering some races
and viewing them as a training run with a number,
so that you get the miles in that you need for the day
whilst also benefiting from the atmosphere
and the environment created by being surrounded
by fellow runners.
Number two, join a running club.
For many of the same reasons I just talked about
but also the camaraderie of having company
on those long runs in tempo sessions,
distraction is such a powerful way to trick your mind
into running longer
than you ever thought possible.
And number three, listening to music or podcasts.
Now, this is a divisive one
as I now plenty of runners
who can't stand running with music
and are worried about the safety implications
of running with earphones.
But I also now runners from beginner to pro
who feel that they can only get a good workout
if they're accompanied by the right playlist.
If you don't now which camp you're in,
then perhaps try running with music or a podcast
and see how you get on.
But be sure to use bone conducting earphones
rather than in ear ones,
so that you can hear the surroundings properly.
Safety first.
The next thing that will help you to run faster longer
is to focus on building strength,
both on the run and alongside your running.
You can have a super strong aerobic system
and the mental fortitude of,
I don't now, someone very mentally strong,
but if your legs and core don't have the strength,
or strength endurance,
to keep you running strong mile after mile,
you're going to have to slow down or stop.
There are different ways to build the strength
to run faster longer,
some of it happens in the gym,
other parts,
out on the road and trails.
Let's take a closer look.
I'm a big believer,
that as a general statement,
there's no downside to getting stronger.
So I'd always rather see a runner doing regular exercises,
like squats, lunges, and step ups,
to build strength in their legs
and various plan variations to build core strength.
Of course, where you are in a given training block
will make it more or less appropriate
to focus on heavy strength work,
like lifting weights,
in fact, I'd leave that for base building periods.
And as you get more into your race specific training,
focus on body weight routines
that put less lasting fatigue into your legs.
There's just no point in compromising the quality
of key running workouts
during an important training block.
At some point,
I'll make a video about weight training for runners,
so keep an eye out for that one
and subscribe if you haven't yet.
Then there's the type of strength you build
by running itself.
For me, that comes in two forms:
strength gained by running lots of hills in training,
and strength gained by running miles in tired legs,
but be careful with that second one.
Towards the middle of a marathon training block.
I'm a big fan of a medium long run
the day before my weekly long run,
so that I set out on the long run
with a little fatigue in the muscles.
I've always found it a great way
to teach my body to run well on tired legs
and develop the strength endurance needed to do so.
Strength work in the gym is great and important,
but nothing puts running specific strength in your legs
like mileage.
I'm old school like that.
Next up, make sure you watch the video shown
on screen right now
to learn the secrets
of how to build speed and endurance together
to run faster for longer.
I'll see you over in that next one.