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.

Running and Breathing: A Lesson in Oxygen Intake and VO2 Max

When first starting out, many runners struggle with running and breathing. Many have probably heard the term VO2Max. And many know that having a high one is good, but most aren't quite sure what it really represents. The term broken down actually stands for V (volume per time), O2 (oxygen), Max (maximum).

Sometimes VO2 max is referred to as maximal oxygen consumption, maximal oxygen uptake, peak oxygen uptake or aerobic capacity. Never mind all that fancy and technical lingo. It basically stands for the maximum amount of oxygen your body can take in and actually utilize at max exertion.

Made even simpler, if you increase your O2 uptake, you'll run faster, bike faster, and/or swim faster. Your performance in any aerobic endurance activity would improve with an increased or high VO2Max.

Simply breathing faster or heavier won't increase your VO2Max. We've all seen runners huffing and puffing who look like they're about to hyperventilate (and if we're being honest, we can all probably include ourselves in that group at one point or another).

Breathing for New Runners
New runners often experience rapid heavy breathing. As a new runner's heart rate increases, his/her body automatically knows it needs more oxygen, so the most natural thing to do is to breathe faster. The reason this isn't helpful is because the breaths are usually shallow and even though the runner is breathing rapidly, he's not getting the oxygen deep into the lungs where it's taken by the blood stream to the muscle to make energy. A new runner needs to concentrate on a deep inhale and a big exhale to clear the lungs of CO2. Focusing on belly breathing (seeing the abdomen expand with each inhale rather than the chest) will help new runners get more oxygen deep into the lungs.

Tidal Volume
The amount of air inhaled and exhaled with each breath is your tidal volume. It increases from .4 to 1L at rest to as much as 3L during aerobic exercise. An aerobically unfit person's tidal volume is going to be less than that of an aerobically fit person. Also, a person who's aerobically unfit isn't going to have a very complex network of capillaries (the smallest blood vessels woven throughout the muscle fibers) at the muscle level. A person who has a higher tidal volume and a more complex system of capillaries at the muscle level is going to be able to get more oxygen into the lungs which will diffuse into the pulmonary blood and make its way down to the capillary level to the many mitochondria in the muscle. Mitochondria are found inside the cells, and they're the power producers. The mitochondria is where cellular respiration occurs, which produces fuel for the cell's activities.

The good news is that you can increase your tidal volume, expand your capillary network, and increase the number of mitochondria you have. By doing consistent aerobic exercise (running, cycling, swimming, etc.), you'll increase all of the above. The more you run, your body will actually increase and build that important network of capillaries in the muscles and when that happens, you'll actually increase the number and size of the mitochondria in the tissue. When that happens your body will be more efficient at extracting oxygen from the blood and getting it to the muscle where it's needed for energy production. For experienced runners, more intense workouts such as intervals, hill repeats, fartleks, and/or tempo runs will help up their VO2Max.

New runners will see the dramatic increases as they work to improve their VO2Max. Once you reach a certain level, the athlete will plateau and it will be harder to make increases, but continued VO2Max training will help more experienced runners maintain their VO2Max level for longer periods of time. This will help them become even more efficient runners and help keep fatigue at bay for longer. Genetics does play a role with VO2Max. So, if you can't seem to get past a certain level no matter what you try, you can blame mom and dad. Also, as you age, your VO2max will naturally begin to decrease a little each year.

To read the rest of my article and find out how to calculate your VO2max [click here].

4 Tempo Run Workouts to Tune Up Your Training

Are you running several times a week, but don’t seem to be getting anywhere? Slowing down? Endurance waning?  

Your body eventually acclimates to a particular pace and/or distance. So overtime, you won’t get what you used to out of that regular 5-miler every other day. Stagnation sets in. So what’s a runner to do?

Easy! Spice it up with a tempo run. A tempo run is basically a fast run, but just trying to run fast from start to finish usually isn’t very effective. Like most things, a little structure to these “faster runs” will provide you with the results you’re looking for.

Every run doesn’t need to be a tempo run. That will only increase your chance of overtraining and injury. It’s hard to believe, but just adding one tempo run to your weekly routine will quickly begin to increase your speed and endurance.

How does it work? Tempo runs help push out your lactate threshold (that burn you feel in your legs when you run fast). Tempo workouts teach your body to more quickly clear out the lactate buildup delaying or preventing that fatigue-causing burn. Tempo runs also help increase your VO2Max (your body's ability to take in oxygen and use it to make energy in the muscle). Continued use of tempo runs actually signals your body to make more capillaries in the muscle. More capillaries means more oxygenated blood getting to the muscle.

The distance of tempo runs can vary, but 4-8 miles is a good range. If you’re new to tempos, start with a shorter distance and work your way up.

[Click here] to read the rest of my article at Active.com and learn about the specifics of each of the four tempo workouts. 

The 5K Race: Simple and Effective Training Tips

The 5K race. Many runners have a love hate relationship with this distance. On the one hand, it's a short race. If you're not too concerned with time, then most anyone with a basic fitness level can run or run/walk the distance. On the other hand, however, if you're racing it, it can be a grueling distance.

To race a 5K, you're pretty much in high gear the entire race. There's very little ramp-up time and very little room for any back-sliding. That however, is what appeals to many runners. They love the rush of adreniline and challenge that a 5K provides.

So how do you train for a 5K? There are a lot of different theories on training for a 5K, but the one common thread of most 5K training plans is speed work. I personally think that three types of runs are key to 5K training—Lactate Threshold Runs, Aerobic Power Runs, and Endurance Runs.

Lactate Threshold Runs are more commonly known as Tempo runs. Lactate has gotten a pretty bad rap over the years. Ever feel that deep down burning sensation in your legs when you've pushed the intensity of a run? That's due to the buildup of blood lactate (a waste product of the energy production). Because you've ramped up the intensity so quickly, the body isn't able to clear it out of the blood stream fast enough, so you feel a burning sensation and you begin to fatigue and slow down. What many runners don't know is that lactate can actually be used as a source of muscle fuel. The key is pushing out that lactate threshold. In other words pushing out the point at which you feel the burn. A great way to do that is through tempo runs. These are runs in which you run about 30seconds slower than your 10K race or at about 80-90% of your Max Heart Rate. So, it's a slightly uncomfortable run, but not a run where you're completely wiped-out at the end.

Typically a tempo run begins with a slow mile and then you pick it up to your tempo pace for a certain distance and then pull it back down to a slow pace again for the last mile. For example, in a 4-mile tempo run, you’ll run a slow 1-mile warm-up, 2 miles at tempo pace, and then a slow 1-mile cool-down.

Aerobic Power Runs are another great training tactic to help build speed as well as increase your body's ability to take in more oxygen that's utilized at the muscle level for energy production. Aerobic Power Runs are typically run as intervals on a track. The intervals are fast and usually run at 90% of your Max Heart Rate. Each interval is followed by an equal distance slow interval or equal time but slow interval. For example if you run a 3:30 800m, then you'd either slow-jog or walk another 800 or you'd slow-jog or walk for 3minutes 30 seconds. Typically, I recommend the same-distance-slow-recovery-interval for someone new to intervals. For a more experienced runner, I'd recommend the same-time-slow-recovery-interval. Running at this high intensity level with recovery intervals in between, helps your body's ability to take in more oxygen, get it into the blood stream, and down to the muscle where it's used to make energy. This is referred to as your VO2Max. For some sample interval workouts [click here].

Endurance Runs (or long runs) are also beneficial to 5K runners. Usually when you think of a long run, half-marathon or marathon-runners come to mind. Long runs can also benefit shorter-distance runners due to the muscle endurance-building benefits of the long run. "Long Run" is a relative term. Someone training for a 5K doesn't need a run as long as someone training for a marathon. Where a marathon runner may build up to a 20+ mile long run, a 6-, 7-, or 8-miler will suffice as a long run for a 5K runner. These runs are to be run at an easy converational pace, usually about a minute to 1.5 minutes slower than race pace. Think endurance-building, not speed for these runs.

One more workout that I like to throw into the mix is what I call a 1-Mile Pacing Workout. This strategy is great for 5K runners as well as young cross country runners who need help with consistent pacing. This workout is similar in structure to an interval workout, but it doesn't have to be run on a track. It also is similar to a fartlek which is when a runner adds bursts of speed (a fartlek) into a regular run. Unlike these runs though, a 1-mile pacing workout will help a 5K runner do three things:

1. Learn the feel of his/her race pace.
2. Have more evenly paced splits.
3. Experience running consecutive race-pace miles.

Often, because a 5K race is so short, runners will bolt out at the start with an amazing (but unrealistic) pace that they're unable to maintain for the course of the race. Or, they'll start out too slow, only to need a miracle to get that last mile up to the pace they need to achieve the desired finish time.

The 1-mile pacing workout will help a runner achieve a more evenly-paced run which will often result in having a little left in reserve at the end, so if desired, he/she can pull out the stops during that last tenth of a mile for a fast finish.

First the runner needs to determine the desired race time goal. For an example, let's say a runner want' to achieve a 21:00 5K. His 1-mile pacing workout would look like the following.

5-10-minute warm-up jog

1-mile at a 7:00min pace

4:00min recovery run at slow pace

1-mile at a 7:00min pace

4:00min recovery run at slow pace

1-mile at a 7:00min pace
5-10-minute cool-down jog

During the next 1-mile pacing workout, the runner repeats the same workout, but decreases the recover runs to 3-minutes. During the next workout, the recover runs decreased to 2-mintues, then 1-minute, and eventually to 0 mins and the runner will be doing three consecutive 7-minute miles.

Note: If your goal is to run a 21:00 5K, but you're not yet capable of running a 7:00 mile, then your initial set of workouts should be at a pace you can run. So, maybe you begin with 8:00miles and once you can do three 8-minute miles consecutively, then you can go to a series of workouts running 7:30-minute miles and so on until you get down to the 7:00 minute pace.

The Hills Are Alive!

The hills are alive,

With the sound of footsteps

With grunts they have born for a thousand years

The hills fill my ears,

With the groans of runners

My gut wants to puke

Every step I take

-

My heart wants to beat

Like in spastic shock

As I lie on the ground looking up to the trees

My lungs give a sigh

As they wheeze and collapse

From the torture they've endured

Okay, Okay, I'll stop. I'm guessing you know what I'm talking about. And no it's not the Von Trapp Family singers. Although, you know, Julie Andrews did do an awful lot or running with that brood of kids she tended. I'm thinking they probably were there first to wear team uniforms. I'm thinking that curtain fabric didn't' have much on today's techno-fabrics though. But I digress.... the point of this post is to talk about hills.

When you mention speed workouts, things like intervals, repeats, fartleks, Kenyan Out-and-backs, and tempo runs come to mind for many runners. But hill workouts are often overlooked by the average runner. Now this could be on purpose. You know, kind of like when Maria chose to have the kids sing even after the Captain strictly forbid music in the house. Sometimes, like in the case of Maria, it's for the good and then other times it's more of an avoidance which can be more for the bad. Many runners avoid hills because, well dang-it, they're tough. They make you sweat. Your heart races. You feel like you're going to pass out. And you ache all over. Man, those symptoms could be for either someone in love or someone with the flu.

Anywho...it's time we stop avoiding such a great workout. I read in Matt Fitzgerald's book, Run: The Mind-Body Method of Running By Feel, about famous distance runner, Haile Gebrselassie's (aka: Geb) favorite workout. It happens to be a hill workout. Well in this case, it's actually a Mountain workout. Let me clarify a bit more...it's a 90-minute run straight up Entoto Mountain. He says he likes it because it's his toughest workout. He also likes it because once he gets to the top, he loves the feeling of accomplishment that he's conquered the mountain.

Well, you don't have to go to Africa and run a mountain to get in some good hill workouts. A moderate hill with just a 5-7% incline will do nicely. Doesn't have to be long either—100m, 200m, 400m, any length will do.

Okay, Geb's story may have motivated you just a little and you may be pondering where the hills are in your neighborhood by now, but you may still be wondering why you should subject yourself to such a hard workout. Well, hill work provides a whole bunch of benefits (almost as many as there are Von Trap kids).

• Help increase your VO2Max (how well your body takes in and utilizes oxygen)
• Strengthens your calf muscles which help propel you forward
• Increases your power and speed
• Helps increase endurance (especially longer hills like Geb's mountain)
• Can help increase your stride or foot turnover
• Helps improve arm movement which is key in helping drive you forward develops maximum

So how do you do a hill workout? Well, there are very formal workouts that you can research and follow, but it really doesn't have to be that complicated for us Maria's of the running world. Typically shorter distance runners stick with short hills (something up to 100m) and distance runners may run hills that are 100m, 200m, 400m or longer. But you know, if you're a distance runner and the only hill near you is 50m, you can still get in a good workout.

The hills don't have to be very steep either. A modest grade of 5-7% is good. You should be able to carry out a fairly normal stride when running the hill. You'll exert more energy, but it shouldn't be so steep that you look like you're doing the Olympic ski jump. Find a moderate hill with a distance that will allow about a 30sec+ run.

So find a good hill and run up it. That's pretty much it. Well, okay, run up it more than once. Well actually run up it about 6-10 times. Start small and over time, work your way up to the higher number of repeats. Basically, treat the workout like an interval workout at the track. Kind of like a 6x200m. Run the hill at a brisk pace (depending on the grade of the hill, your 5K or 10K pace). Then walk or jog back down the hill and repeat. If you're running a long hill try running uphill for 30secs, and then walk down for 30 secs, then run up for 30 secs, then down again for 30 secs. Gradually you'll make your way up to the top of the hill covering the entire length of the hill.

Don't limit yourself to just running one hill either. If you live in an area with hills, plan one of your hill workouts to be a continuous run that's along a route with numerous hills of different grades. There's a park near my neighborhood that has a 1.5-mile loop around a small lake and half of the route is very hilly. Two or three loops around the lake makes for a great hill-run.

Don't have any hills where you live? Then hop on a treadmill and set the incline to 5-7% and run for 30 secs then reduce the grade to 1% and walk or jog for 30secs and then repeat for 6-10 times. Ta dah! Hill work!

So, get out and run some hills! Make those hills come alive with the sound of footsteps!