Ok so I made a reference to Top Gun - I am not going to hide it! I just got out of psychology class (yes I am a 5th year student in a freshman class - it is sooo easy!) and today we learned about subliminal messages so that is all I can think about now!
My Top Gun reference has to do with Take it and Run Thursday at Runners' Lounge and the topic for this week being tips to satisfy the need for speed!
I am a firm believer that all of us have some type speed inside of us. The key is to find a way to bring it out. Here are a few ways to make sure that you increase your speed and don't injury yourself.
First - Set a pace you want to run at, a pace that you know you can run at.
example - 5k pace of 8 minutes per mile
Then run a set of repeats at that pace.
example - 3x400m repeats at 2 minutes each for above pace
This will set a base for you as a runner - the key is to not do too much at one time. When I started track back in October we did 3x400m repeats on the first day. Each week we added one more repeat.
Another key thing to remember when running repeats for speed is that you should either increase the number of repeats or increase the speed at which they are run.
NEVER increase both because this puts too much strain on your body and muscles and actually is more detrimental.
I usually try to include my speed workouts from track (see Labels for Track workouts on the side bar). Before starting track I wasn't such a huge fan of speed workouts but over the past six months I have seen how much they have helped me to become a better runner! I encourage anyone to include them into their workouts because I am sure that you will see a difference in your running!!