Running must seem like the simplest sport to an outsider. Just put one foot in front of the other and repeat. Hardly complex. But, once you’re serious about becoming a better runner, you soon realise there’s a lot more to it.
A common question is: how do I train to run faster or further? Everyone is different. Everybody responds differently to different training. However, there are a few basic principles beginner runners could follow to help you progress.
Simple as 3,2,1:
Runners need a mix of endurance and speed. It doesn’t matter if you’re running a marathon or a sprinter, you have to work on all elements.
The below system is geared around a middle distance athlete. It’s a good starting point for anyone hoping to get better at everything from 1 mile and Park Runs to 10ks and longer.
Each circle is a training session in a week. Three sessions should be easy runs, two harder intervals and one short sprints or hill sprints.
Not everyone has time for six runs a week, so feel free to adapt to your specific situation. The main rule is to maintain this rough balance. I’ve used perceived effort as a scale. And don’t forget to leave at least a day to rest.
If you’re just starting out, focus on steady, easy runs. Building an endurance base is vital. Later you can worry about building speed. Make sure you check out my video on Training Roulette which has 24 different running sessions, covering all these bases. Also there’s a complete section on SpeedSecrets.co.uk detailing these sessions.
Be specific:
Are you training for a specific event? Structure your training around it. So if it’s a 5km Park Run, you won’t need to incorporate lots of long 10k plus runs. If you’re going to do intervals, 5x1km would be great.
Polarise your training:
Make sure you’re focusing on targets and good quality training. In simple terms, you should be either running short and fast or long and slow. Research has shown the two extremes have a more pronounced effect on the body.
Set an objective:
Make sure you have a goal with every run – avoid junk miles. It’s easy to set out with the aim of building speed or endurance, then find yourself trotting along at a pace too slow to activate your fast twitch muscles and too fast to work on your endurance energy. Junk miles, in other words. These just leave you too tired to do good training.
Test yourself regularly:
Now you’ve got an idea how to structure your training, don’t forget to test to see if it’s actually having the desired effect. A time trial once a month is a good idea. Find a route which is roughly the same distance as your desired event and log some runs. Record your times and see how much quicker you’re getting.
The more you run, the more you’ll learn about yourself. Listen to your body. Remember the saying; there’s no such thing as over training, just under resting. Now, all you have to do is get running. Enjoy.
