This is a question that haunts every runner, be it a novice or a pro. And here is what the pro coaches employ for their runners.
First things first - it will take patience, because it will take time. It will also take you being comfortable with discomfort, because no progress ever comes from comfort zones.
Now that you’re mentally prepared to get faster, here are the points that will help you along -
Form correction -
Work on your form so that even when you’re tired and pushing it toward the end of your long runs and marathons, your form is still perfect.
Load mileage -
Whatever distance you’re training for, you will need to get comfortable running that distance. This means that you will have to add mileage to runs every week. The typical method is to have a few short runs during the week and one long run on the weekend. The thumb-rule to follow is to add 10% mileage every week.
Speed workouts -
Work various speed workouts into your weekly training. Speed workouts increase your lactate threshold, and also get you to really push yourself in terms of speed. Increasing your lactate threshold will enable you to run longer and faster, eventually.
There are various speed workouts, from Fartlek and Yasso 800, to various ladder and interval workouts.
Set pace runs -
These are runs where you actually run at your goal marathon pace throughout the run. However, these runs are done too often in regular training.
Long runs -
One per week, these long runs are where you load mileage to your week, and long runs are completed at easy pace. The function of these runs is to make you comfortable with running longer, to increase VO2 max, to increase the number of mitochondria (the "powerhouse").
So lace up your running shoes and get ready to hit the pavement faster.
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