Running Nowhere Fast? Try These Tips for Increasing your Pace

Seems like if you want to get faster, you'd just pick up your pace. Sounds like a simple solution, but like many things in life, what seems simple often is not. Many runners have come to the studio saying, "I just can't seem to get past a certain pace. I try to pick it up, but nothing happens or worse, I begin to slow down."

To increase pace two things need to happen. 1. Increase VO2Max  2. Build endurance. VO2Max is your body's ability to utilize oxygen at the muscle layer at maximum exertion. Your muscles have a network of tiny blood vessels (capillaries) that carry oxygenated blood to the muscle. If your runs are pretty even and you don't vary your pace too much, your network will be more like sprawling country roads--few and far between. To increase your pace, you need a metropolitan network of highways. Good news is that you can build those new highways of capillaries. How? By doing various types of speed work on a regular basis.

Adding one speed workout to your regular weekly running routine will start the construction process. When you consistently add those workouts, your brain will realize that you're not going to stop this. It wants your body to work as efficiently as possible, so your body will actually begin to increase the network of capillaries in your leg muscles to help meet the new energy production demands. The more capillaries you have in your muscles, the more oxygenated blood will reach the muscle. The more oxygenated blood in the muscle, the more potential for energy production.

As the network of capillaries grows your body will also increase mitochondria (the energy-making power houses of the muscles.) Mitochondria use the oxygen to create energy. So, now with the increased network of capillaries and increased number of energy-making power-houses, your body will be able to meet the energy demands to get you going faster.

It takes commitment, consistency, and hard work to create that metropolitan highway network. It may be tough at first. Expect soreness and fatigue. Anytime you increase the intensity level of your workouts, your body will react. This is called the gain threshold. Your fitness level may even dip for a few weeks. That's when most people give up. They're not seeing results fast enough and they get discouraged. "I feel worse that before I started. Why am I doing this?" But, like I tell my runners, "Trust. Believe. Conquer!" It varies from person to person, but anywhere from 4-6 weeks you'll notice that you're stronger and faster than when you started.

The gain threshold is the reason why it's not a good idea to add new intensity just before a big race. You're body will not have time to acclimate and it may hurt your performance.

The Workouts:
I like having my runners do two types of speed workouts. One type is shorter, but more intense. Intervals are a great example of this. Don't worry, for many interval-based workouts, you don't need a track. The second type is a fast run but incorporated into a longer distance. Progression runs and Tempo runs are great examples.

Below is plan to help you ease into adding speed work into your running routine to help you run faster and longer. This is just a suggested plan. You'll need to increase or decrease running days based on your experience as well as your schedule. If you're having to rearrange the runs to better suit your schedule, remember to never pair two hard runs back-to-back. Always follow the Easy/Hard/Easy rule. The workouts listed on the schedules are described at the bottom of this post.

Easy Run with 3 Fartleks:  "Fartlek" is a Swedish term for "speed play." Take one of your regular weekly 3-6 mile runs and add in 3 bursts of speed. The first week keep the burst of speed at 2-minutes for each fartlek. Remember to space the fartleks out. Do one fartlek in the first third of your run, the one in the second third and then one in the last third. Between fartleks, be sure to slow the pace back down to your original easy pace. During your second week, try increasing the fartlek duration to 3-4 minutes.

Interval Workouts:
Mona Fartleks: Mona Fartleks are a great interval workout that you can do anywhere. You don't need a track. You'll need a stopwatch or sports watch with a timer. For the workout do a 1-mile warm-up run, then run...
15 seconds fast/15 seconds slow/15 seconds fast/15 seconds slow
30 seconds fast/30 seconds slow/30 seconds fast/30 seconds slow
60 seconds fast/60 seconds slow/60 seconds fast/60 seconds slow
90 seconds fast/90 seconds slow/90 seconds fast/90 seconds slow
That's 13 minutes of fast/slow intervals. Take a 2-3 minute walk or easy jog break, then repeat for a second 13-minutes of fast/slow intervals. Follow-up the workout with an easy 1-mile cooldown.
Timed Based Pyramids: This workout is similar to the Mona Fartlek, but for this workout you'll increase the time increments and then come back down. Before the workout, do an easy 1-mile warm-up run. Then for the Timed Pyramid workout run...
30 seconds at high intensity/1-min at low intensity
45 seconds at high intensity/1-min at low intensity
60 seconds at high intensity/1-min at low intensity
90 seconds at high intensity/1-min at low intensity
60 seconds at high intensity/1-min at low intensity
45 seconds at high intensity/1-min at low intensity
30 seconds at high intensity/1-min at low intensity
Walk or easy jog  for 2-3 mins and then repeat.
Follow-up the workout with an easy 1-mile cooldown run.

90s/60s: Do a 1-mile warm-up run. Then run hard 90 seconds /Run Easy 60 seconds. Repeat 5 times. Then walk or do and easy jog 2 mins then repeat the 90/60 workout again. Follow-up the workout with an easy 1-mile cooldown run.

Progression and Tempo Workouts:

Progression Run: "Thirds," involves doing the first third of the run very slow and working into an easy pace, the next third  at your regular "in-your-groove" pace, and the final third increases until you're  finish the last 3rd around your 10K race pace—roughly 80 to 90 percent of maximum heart rate. Increases in pace are not "step-wise" but gradual. Basically start really slow. Slower than you normally run and gradually increase pace until the end of the last 3rd, you're coming in pretty fast.
Tempo Run: Begin with a 1-mile warm-up run and end with a 1-mile cool-down. The miles in between are run at a pace about 30 secs slower than your 10K race pace.

Tempo Interval Run: Begin with a 1-mile warm-up run and end with a 1-mile cool-down. For the miles in between, alternate running 5 mins at a pace that's about 30-sec slower than your 5K race pace and 5-mins at an easy pace. Cycle through as many of these fast/slow intervals until you reach your cool-down mile.

Keep in mind that during the fast portion of the runs, you should be reaching a pace that's non-converstional. In other words, it should be hard to talk in more than one- or two-word sentences. Be careful not to go so fast that you can't catch your breath or that you can't maintain the interval pace. Initially start conservative with your increased paces and then as you begin to acclimate, start to up the pace. 

Following this plan for 5 weeks will help you see results in achieving a faster pace and pretty much get you through that gain threshold. Keep at it and you'll continue to see even more progress. This is a great primer for a 5K or 10K race. Start about 12 weeks in advance of the race. If you're not planning on racing any time soon, after the first 5 or six weeks, you can keep just one speed workout or tempo/progression run in your weekly routine until you're ready to kick it up a notch for a race.

Want to Up Your Running Game?

Circuit training is a great way for runners to up their game by improving their strength, flexibility, and stamina.

The following circuit training session works all areas of your body—Upper, Core, Lower—and consists of 8 exercises. Each exercise is performed for 20 reps (unless otherwise directed) followed by a 20-second rest period before moving on to the next exercise. At the end of the circuit, there's a 90-second rest period before completing the circuit again. The complete circuit session of 8 exercises is repeated 3 times The circuit will work all areas of your body—Upper, Core, Lower, and Total.

If the circuit is too challenging at first, try decreasing the number of repetitions of each exercise from 20 to 15 or 10. To increase the difficulty level of the circuit, increase the number of repetitions of each exercise from 20 to 25. Another way to increase the difficulty level is to up the repetitions of the complete circuit from 3 repetitions to 4 or 5 repetitions.

Adding a weekly circuit-training session to your routine will have you running strong in no time!

1. The Lunge—Stand with your feet at about hip's width. Step forward with the right foot. Once the foot is planted, continue to move forward until the right knee moves over the foot. Your left knee should be moving toward the floor. Repeat with the left leg. That's one repetition.

Challenge: Try a Box Lunge—stand on a bottom step that's about 8-inches high. Step forward with your right leg. When your foot is firmly planted, continue to bend your knee until it's at 90°. Reverse the movement by pushing up and backward off the right foot back to the step. Repeat with the left foot. Balance is the key with this advanced exercise. Use those core muscles to help stabilize your movements.

2. Calf Raise—Stand with the balls of your feet on the edge of a step with your heels hanging off the step. Slowly, rise up on your toes. Your body should make a straight line from your ankles, to your knees, to your hips, to your shoulders. Slowly, lower yourself back down. That's one repetition.

Challenge: Try tucking your left foot behind your right heel and do 10 reps. Then, tuck your right foot behind your left foot and do 10 reps.

3. Squat Jump—Stand straight, arms at your sides bent at 90°. Do a deep squat with your arms at your sides bent at 90°. Leap upward with a burst of energy as high as you can go. When you land, go immediately back into your deep squat. That's one repetition.

Alternative: To add an upper body element, get in the starting deep squat position and then put your hands out in front of you with your fingers touching the ground. Then, when you leap upward, raise your arms above you head and extend them as far as you can. Then return to the starting position upon landing.

4. Single-Leg Pelvic Lift—Lie on your back with your knees bent, arms at your sides, palms down. Cross your left leg over the right leg so that the left ankle is resting just below the right knee. Slowly lift your pelvis toward the sky while tightening your glutes. Continue lifting until your back is straight but not arched. Slowly return to the floor. That's one repetition. Do 10 reps with the left leg crossed and 10 reps with the right leg crossed.

5. Push-Ups—Lie face down on the floor. Place your palms on the floor at about shoulder level, fingers straight forward. Your elbows should be kept close to your torso. Lift your body just a little so that the weight is balanced on your toes and your palms. Your back and legs are a straight line. Push up so that your arms are almost fully extended. Do not lock the elbows; they should be slightly bent. Return to the starting position. This is one Repetition.

Alternative: To work the triceps and back, bring your palms closer together so that the thumbs and index fingers of each hand touch creating a diamond shape underneath the chest on the floor.

6. The Bridge—Begin by lying on your back with feet on the floor hip distance apart and your knees bent arms by your sides. Next, contract your stomach muscles and pull your hips up by tightening your glutes until your body forms a diagonal from knees to your chest and shoulders. Hold for 5-10 second. Then drop your hips 5 to 6 inches to the ground while keeping your stomach contracted. Be sure to maintain proper form by keeping your back straight at the top of the exercise. Pause briefly, then repeat. This is one repetition. Begin with 10 repetitions and work your way to 15 or 20.

Challenge: When you're at the top of the exercise and your pelvis is lifted, straighten each leg (one at at time) while still keeping the pelvis level.

7. The Clam—Lie on your left side with both knees bent at a 45° angle. Rest your head on your left arm. As you exhale, lift your right knee up, keeping your ankles together. Hold for 10 seconds. Slowly lower the leg back down. Repeat 10 times. Then flip to your right side and repeat the process by lifting the left leg. Repeat 10 times.

Challenge: Tie a resistance band around your thighs (above the knees) and repeat the same movement.

8. Side Plank—Lie on your right side, ankles together, your torso propped on your right forearm. Lift your body up until you form a diagonal line from your ankles to your shoulders. Hold for 20 seconds. That's one repetition. Flip to your left side and repeat the process. Do 5 reps on each side.

Challenge: Once you're in the diagonal position lift the top leg toward the sky with your toes pointing forward; then return. Repeat 5 times on each side.