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Running Workouts to Increase Speed

Training Programs for Beginner, Intermediate, and Advanced Runners

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  • this is for AFTER C25 or during?
  • Thanks for the article. But I haven't start to run yet.
  • Wondering how they can lump all treadmill speeds together since all treadmills are different. Or am I just that slow? When I "jog" on my treadmill, I'm "jogging" at 4.2-4.3 mph. But if I put it at 5 mph, I'm going to be running, not jogging. If I could "job" at 5mph, I wouldn't have any problems - I'd be dern proud ;)
  • EMMANYC
    Most training programs I've seen recommend one speed day, one "long slow run day", and one "tempo day" (a day where you try to run consistently at or slightly faster than your goal race pace; this will be faster than your "long slow run day" but slower than your speed day).
  • This article does not specify: How often should I run the speed workout? Once a week? More? Less?
  • Great article. Just started the walk/run program last week, this really helps! So looking forward to meeting my goals one step at a time.
  • you know....the only thing is I have never met a runner who used the word "jog" or measured pace in mph instead of min/miles

    Maybe it's unfair but those two things make me question this article.

    well that and the reliance on a treadmill to measure pace. Personally I hate treadmills and everyone knows they are not as accurate as they claim
  • This is a great reference. I was looking for a cardio run to maximize my limited time that I have on the week ( since I work and have two kids). I will try this tomorrow.
  • My long-term goal is to start running. This will be a great training method since I haven't ran since I was little.
  • Speed training is great ....I varied the time and distant of my sprint training At the moment I have a mile and half track I jog for 50 sec sprint for 10 second. Tough going but worth the effort.. I train with client and it amazing how much fitter they have become plus the change in their body
  • 4SCOTT
    I HAVE BEEN DOING SPEED INTERVALS FOR SEVERAL MONTHS AND DO NOTICE A DIFFERENCE BUT I AM SO SHORT THAT 5.2 IS THE MAX I HAVE BEEN ABLE TO KEEP UP WITH. I KNOW IT INCREASES MY ENDURANCE BUT I GET DOWN THAT I CAN'T PULL ANY OF THOSE NUMBERS EVEN AT A BEGINNERS LEVEL. ANY GOOD IDEAS
  • LIVINGONMYTERMS
    I saved this article since I want to start running again. Well thinking about it anyway. I have not done that since high school. I was wondering though, I was told that if your just starting out you should walk 100 paces, run(jog) 100 paces and gradually increase. Very good article though.
  • thanks, I just printed out the guidline for beginner and intermediate and reading this just inspired me to get my shoes on and jump on the treadmill
  • This is great. I'm still working on the Couch to 5k program (which is fantastic!) but I'm starting to think about how I can speed up--my current running pace is 4.5mph! Very slow. I'm saving this article for sure.

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