How to run faster
For the last month my training has been generally aerobic in nature, running an average of 64 kilometres per week. I've done a few 'Slow Race Tests' which have shown a trend of improving fitness. My times for these 3 kilometre tests have been 16:57, 16:51, 17:01, 16:35 and 16:17.
I want to increase my weekly kilometres to about 70 while working on improving my speed. It's quite amazing how you forget how to run fast if you don't practise this movement. I can't run at a decent pace in longer intervals yet, so I'm going to run 200 metre repeats. Last Tuesday I ran eight of these at an average speed of 43.2 seconds. This speed is equivalent to 3:36 per kilometre.
I'm hoping to bring my speed for the 200s down to 40 seconds, before increasing the distance to 300 metres. Then I'll add another session of longer intervals - 500 to 1000 metres. The speedy shorter repeats should enable my legs to run the longer intervals at a decent pace – hopefully about 1:50 for the 500s and 4 minutes for the 1000s.
Clairie asked how I ran my recent 13:28 3000 metre race. Did I run consistently or were some laps slow? I only timed the kilometres, and they did get slower – 4:21, 4:32 and 4:35. Even-lap pacing is definitely the best way to run all but the last one or two laps of 5k and 10k track races. With a 3k, it's possible to run less evenly and still run well, although it does help if the last km is speeding up and not slowing down, like my sad 4:35 from last week.