For all you runners out there, trying to increase your pace during runs, this is a great article for you. I found this in an old fitness magazine from March of 2009 (article by Rachel Sturtz)! Follow these simple tips from an expert, to get your race pace on the clock.
Rev Up Your Run
Pushing the pace is not just for stopwatch nuts looking for faster times on race day. Speedier strides burn more calories per minute and boost your cardiovascular capacity, making everything you do- from errands to exercise- feel easier, says Dave Kuehls, author of How to Run a Personal Record. Follow his drills to stop huffing and start hauling.
DRILLS Do speed work on a track- the distances are measured out for you Run at goal race pace for an entire workout Loosen up Warm up pre-workout with a few speed bursts On race day, start slower than usual HOW-TO Run ladders: Try 200m sprint, 400m fast, 600m moderate, 800m slow. Reverse order back to start. Check your watch every 1/4th mile, to make sure you’re being consistent. Relax your hands, shoulders and mouth. Sprint 60m, then slowly jog 60m to recover. Do 3 or 4 sprint-jog sets. At mile 1, pick up to 20 seconds below race pace. At the halfway mark, run faster than race pace to the finish. BENEFIT Upping your tempo strengthens your legs and increases your capacity. Practice helps your body memorize a desired speed. The less tense you are on any run, the speedier you’ll be. These short bursts help prep your fast-twitch muscle fibers for an interval race. This saves strength for the last mile (start too fast, and you might slow down midway).