Well this is timely, given my decision to get faster this year. See below for some tips from Jeff Galloway on getting faster and having fun doing it. And hey - if you're local and want to play some of these speed games with me, let me know!
FAST AND FUN—It’s a state of mind
Why is running faster a good thing?
Short and fast segments not only help you run faster in races. If you
run a few faster segments each week you can improve your running
efficiency while receiving a better attitude boost.
How long should you be running before you add some faster running in? After 2-3 months of regular running some short accelerations can be added with minimal risk of aches and pains.
Is it possible that running fast can actually be fun? Yes. The secret is be creative and limit the length of the fast segment at first.
How often should you run fast? Playful speed can be done once or twice a week.
Four Faster, Fun Workouts
1. Speed play that you can do on your own. ACCELERATE AND GLIDE. After
an easy 10 minute warmup of slow running, pick up the pace for 10 steps,
then coast off the momentum for 10-20 steps. Don't be obsessed about
the number of steps as this is just a guideline. Don't sprint--be
playful. Gradually pick up the pace, and then glide back down to a
jog. Repeat 2-3 times on your first attempt, and take a one minute walk
break. Each week you could increase the number of accelerations as you
wish, with a recommended walk break of 1-2 minutes between each.
1. Speed play you can do with one friend—CHASE game. After an easy 5
minute jog together, one person takes the lead. As the leader changes
the pace (speeding up, then slowing down, speeding up) the follower
tries to stay close but not pass. After 3-5 minutes, take a 1-2 minute
walk break and repeat with the other runner leading. Repeat as many
times as desired.
2. Speed play you can do with two friends—SURPRISE game. Following the
same format as game 1, the follower tries to surprise the leader by
passing gently but quickly. While there should be no sprinting, it is
OK to run fast for 10-30 steps to pass.
3. A speed play workout you can do with three or more friends—INDIAN
RUNNING. The group is running single file for a minute or two at an
easy pace. Then, the last runner, passes all of the other runners and
takes the lead for a minute or two. The current leader sets the pace,
and takes a walk break. When the running resumes, the last runner
starts to move to the front. Each runner gets to take the lead at least
once in this game.
The 2015 Jeff Galloway 13.1 Virtual Race is closing on March 21st! This is a great way to earn an
awesome medal and one of the best race shirts around! Run a 5K or half
marathon in your town and be a part of the Jeff Galloway 13.1 Virtual
Register at Virtual Race Registration.