More: 6 Speed Workouts to Run a Faster 5K
The Workout: The Ladder
To get used to running negative splits (that's turning in a faster second half of your race than the first), try this ladder workout provided by Jeff Keil, a coach for Revolution Running in Boulder, Colorado. Running different speeds and distances is an automatic boredom buster, plus you'll prime yourself for a faster finish on race day.
How to:
- Warm up at an easy pace and 0 percent incline for 5 to 10 minutes.
- Increase incline to 1.5 to 2 percent.
- Increase pace until you're at an 80 percent effort; run 2 minutes hard followed by a 1-minute recovery.
- 3 minutes hard (85 percent effort), 2 minutes easy.
- 4 minutes hard (90 percent effort), 2 minutes easy.
- 3 minutes hard (95 percent effort), 2 minutes easy.
- 2 minutes hard (100 percent effort), 1 minute easy.
- Cool down at an easy pace and 0 percent incline for 5 minutes.
More: 3 Progression Runs to Reach Race-Day Success
The Workout: Fartlek Fun
The Goods: Don't let the silly name fool you. A Fartlek run (Swedish for "speed play") is a proven method for building both speed and endurance. "Runs or races often feel harder the longer you are out there," says Loudin. "This workout is designed to help your legs continue to perform even as the miles stack up."
How to:
- Warm up at an easy pace for 5 minutes.
- Alternate 4 x 2 minutes hard (85 percent effort) with 2 minutes easy.
- Alternate 4 x 2 minutes hard (85 percent effort) at 2 percent incline with 2 minutes easy.
- Alternate 4 x 1 minute all out (100 percent effort) with 1 minute easy.
- Cool down at an easy pace for 5 minutes.
More: How to Get Fit Quickly in Less Than 3 Hours a Week
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