Have clients who want to train to be faster runners? Here are some tips and tricks that I use with my clients (and for my own training).
First, if you want to get fast, you have to train fast.
Makes sense right? The good news is though, not every workout needs to be a hard, speed workout. Make sure, when building your client’s workout schedule…to incorporate a faster run/walk just 1-2 times per week. Your clients will start to notice that they are running (or walking) faster in no time! The first goal is for clients to improve their leg turnover speed and get their muscles accustomed to contracting more quickly.
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Here are a few quick workouts you could suggest to clients:
First, always warm-up first (1/2 – 1 mile warm-up) or 5-10 minutes of walking first then progressing into light jogging. And always cool down afterwards (1/2 – 1 mile easy cool down)
Typically, if you are going to go hard, you don’t have to go as long. So you can get away with 3-4 miles of speed training focusing on quality.
Sample Speed Workouts that you can do on the road or treadmill:
- 30 seconds hard / 1.5 minutes moderate x 10-15 repeats for a 20-30 minute workout
- 1 minute hard / 4 minute moderate x 4-6 repeats for a 20-30 minute workout
- 1 minute hard / 3 minute moderate x 5-8 repeats for a 20-32 minute workout
- 1 minute hard / 2 minute moderate x 7-10 repeats for a 21-30 minute workout
- 1 minute hard / 1 minute moderate x 10-15 repeats for a 20-30 minute workout
- 1.5 minute hard / 1.5 minute moderate x 7-10 repeats for a 21-30 minute workout
- 2 minute hard / 2 minute moderate x 5-8 repeats for a 20-32 minute workout
At the Track (4 laps = 1 mile):
- Run hard on Straight, easy on Curves x 4 laps one way, 4 the other way (8 laps total with a short rest in between each mile)
- Run 200 E / 200 H x 4 laps one way, 4laps the other way (8 total laps with a short rest in between each mile)
- Run 400 H / 400 E x 4 laps total, repeat the other way (8 laps total with a short rest in between each mile)
- Run 800 H / 800 E for 4 laps total, repeat the other way (8 laps total with a short rest in between each mile)
- Run with a buddy. Start running easy in opposite directions. When you pass each other, go hard until you pass each other again and then recover. Go hard when you pass again. Continue for 1 mile one way. Take a short break and repeat running opposite directions.
If your clients are more advanced, complete 3-4 miles total (or 12-16 laps of speed internals).
Finish your track workouts with 100 meter fast strides x 5-10 repeats with a walking rest in between. Cool down to finish.
Yours in health, fitness & business,
Sherri McMillan
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