How To Get Faster For Distance Running

 
 get faster
As part of this ‘WORKOUT’ week I thought I would throw in a speed workout idea to switch up your running routine.  If you are going to get faster for your next race, you need to become familiar with one word, FARTLEK.  Yes, I said Fartlek.  I’m not talking about a bodily function or anything that may banish your husband from the bedroom at night. I’m talking about a serious workout.  Once you start doing these types of workouts you will find yourself immersed in a love, hate relationship.  For me, it’s a ‘hate’ relationship while i’m doing them and a ‘love’ relationship once it’s over.
 
A fartlek workout is different from intervals, in that they are unstructured. These workouts are meant to tailor to your individual needs. So if you want to work on building oxygen capacity throw in some hills, if you want to have a faster turnover, add 100m strides.  Think about what you need, and get creative. Another plus to these babies is that they are a real calorie burner and who doesn’t love that?!  Here is an example of a Fartlek workout. Feel free to make it work for what your trying to achieve!

Fartlek Workout

Warm up: 10 to 15 minutes at an easy pace
7 minutes at moderate pace moderate speed (so if you run an average of 9 minute pace on a long run you would bring it down to 7 minute pace or so).   
5 minute recovery at a jog (this is important, keep jogging! Keep that heart rate up!)
30 Seconds of fast strides x 3 with 1 minute jog recovery. (I.e. sprint 30 seconds, jog recovery for one minute, repeated 3 times.
5 minute recovery
up a hill 3 minutes at max effort, recover down the hill, repeated 3 times. (Hint: really get up on your toes and pump those arms)  
Not hard enough? Do it again.
Too hard? Cut the distances in half.
 
I also want to announce, that in the upcoming weeks we will be introducing our, ‘Mommy Marathon Training Schedule’. This schedule is specifically tailored to help the busy stay at home mom get to Boston! The race that this plan will train you for is scheduled for Sept. 13th 2014, the last date to qualify for 2015 Boston marathon. Yes, it’s okay to be excited, I am! 
 
p.s. If you want to come and join our group who want to qualify for Boston, we are going to be running the Cottonwood Marathon in SLC, Utah. Come pace with us! We are pacing for the 3:20-3:25 pace. Come join us!
 
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12 Responses to How To Get Faster For Distance Running

  1. Jewls January 29, 2014 at 10:30 am #

    You’re doing Big Cottonwood?? If I do a marathon this year that’s the one I was planning on!! I totally want to run it with you! I’m excited to see this race schedule, I don’t know if I can knock of THAT much time, but I’m hoping to knock off a good 20 minutes to get my qualify time!! :)

  2. shannon January 31, 2014 at 3:58 pm #

    Stacie, I want in on the big cottonwood training. I need to do marathon this year.

    • Stacie January 31, 2014 at 4:12 pm #

      Great Shannon! I’ll be sure to make sure you know when we start. Our repeats etc. will be done at Davis high school so it should work out well! I can’t wait!

  3. Danielle February 3, 2014 at 8:05 pm #

    I can’t wait to training schedule. I want to go to Boston but I am not ready this yr. My marathon time is at 4:22:( So I have a lot to work on. Lookin forward to adding this into my training for now. This yrs goal is 2 marathons in on month:) Two weeks apart. One for fun and others to see how close I am to Boston:) I know the one is a Boston qualifier so I am doing just to see where I stand:/ Good luck ladies!!!!

    • Stacie February 3, 2014 at 9:33 pm #

      Awesome Danielle! Yes, for sure save the training schedule and use it for later. We are meeting this week to finalize it and make sure the research is right. It should be pretty ideal for the stay at home mom looking to get faster. We want to here all about your double marathons! Be sure and submit the challenge to our ‘inspirational stories’ we would love to hear all about it!!!!! Thanks for reading! -Stacie

  4. mercedes February 13, 2014 at 11:42 am #

    I am going to try doing the fartleck training workout and i really hope it works for me, track is starting and i want to do my very best

    • Stacie February 17, 2014 at 9:43 pm #

      Awesome Mercedes! I absolutely love track season! The smell of the track, the nervous feeling, and afternoon workouts! Keep us updated on your track season, we love hearing all about it!

  5. Katie March 14, 2014 at 8:23 am #

    I really love the tips you provide here. About how far does this routine give you? I am still new to running and trying to get faster. Thank you

    • Stacie March 17, 2014 at 10:31 pm #

      Hey Katie! This routine is anywhere from 4-6 miles depending on your speed. However, you can for sure lengthen it by doing it multiple times! Also, welcome to the running community! Keep up the good work!
      -Stacie

  6. Geneil April 23, 2014 at 9:43 pm #

    I ran my second half last fall and have been toying with the idea of a marathon. My half was 1:48. The thought of doubling that scares me silly! I have 5 little kids so I don’t know if I have the time to train for a full. Any tips?

  7. Kelly September 22, 2014 at 9:27 pm #

    So I’m curious. I just found this pin a couple days ago, and wondering how the marathon went? and training?
    I finished my first marathon this year and now want to shoot for qualifying for Boston! I too would need to cut off about 20 minutes of my time, and since my effort was put towards “finishing” a marathon, I think that if I try for time, I might be able to accomplish this.
    Any tips?

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