The 7 best training methods so that you will finally run faster

You want to finally be able to run faster? Here you get the 7 best training methods explained, so that also your best times tumble

you run now already for a while. Finally manage longer distances? Very fine – you can be proud of yourself.

But you are not. At least not really. You have the feeling that even the snails overtake you during your runs and that everyone – really everyone – can run faster than you?

Whether this is really the case is a moot point. But you can improve your running speed. And that sustainably and clearly. How you can run faster permanently, I show you here in the article.

ATTENTION – it gets long and detailed with the 7 best ways to do finally run faster to be able to.

The 7 best training methods so that you will finally run faster

#1 Run slower and more regularly

Before you start to speed up, it is important to get the base right. To develop this base – the foundation of your training, you should at least run 80% of your training time slowly.

Why running slow is so important, and what it actually means to run slow, I wrote you here:

A second basic requirement for fast running is regular running. If you only lace up your running shoes once a week, you certainly won’t get significantly faster. I recommend you definitely go for a run three times a week to make a significant improvement possible.

One time you run long and very slow, one time you do a medium easy run and one time you take care of your speed. I will show you what you can do in the next tips.

The 7 best training methods so that you will finally run faster

#2 Sprints – short and violent pinpricks for your training

The first step to faster running is to do short sprints or increases, which you can incorporate into your runs at any time. You probably immediately think of school sports when they tell you to sprint. But don’t worry, they are not as bad as they used to be.

The short sprints do not overload your cardiovascular system and prepare you for higher speeds. You are lured out of your comfort zone and break through your rutting speed.

How to perform sprints?

Before you do your first sprint, make sure you’ve had at least 10-15 minutes of easy running in. Your muscles, tendons and joints have to be really warm, otherwise there is a risk of injuries.

For the first few sprint sessions, find a natural target on your track, a park bench, a tree, a sign – anything that simulates a target. For the beginning very short sections of 20-30 meters are enough. When you give yourself the starting signal, run as fast as you can and go full throttle for 10-15 seconds.

Then it was good – after the first sprint, you walk a few steps, then trot again and repeat the whole thing. Beginners are content with about 5 repetitions – more experienced runners can also do 10 or more sprints.

The length of the sprints can vary. While at the beginning the mentioned 20-30 meters are completely sufficient, professionals like to run 10 x 100m. This is really brutal!

Gimmick at sprint pace

A modified form of sprinting and an alternative to sprinting are gradient runs. You start slowly and then increase your speed over 10-15 seconds until you reach your maximum possible speed at the finish.

About the same as you would do in a closing sprint in a competition. Of course, you can also raise your arms at the imaginary finish line in this race simulation…&

And finally, a particularly nasty (and effective) method is sprinting uphill. Find a short and steep uphill in your area and start running.

These short pinpricks drive your pulse up and bring you quickly to the limit for a short time. But on the other hand, they are also very very effective. Incremental runs are also perfect after a running technique workout from the sixth tip.

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The 7 best training methods so that you will finally run faster

#3 Intervals – the classic in tempo training

Intervals are the classic tempo workouts. In interval training, alternate very calm sections with sections at a high pace in the range above 80% of your maximum heart rate.

So the part where you’re already puffing hard and it’s really hard to keep the pace. In plain language, this means that intervals just below or, in the case of rarer shorter intervals, also just above the Anaerobic threshold be run.

The anaerobic threshold is the range in which the balance between the build-up and breakdown of lactate (i.e. lactic acid) in your body is just maintained and your muscles do not become over-acidic.

There are intervals in many different lengths and repetitions. The length and number of repetitions will depend on your training goal.

Which intervals are there?

For example, if you are training for a 5k or 10k race, it is a good idea to do your intervals on the track. On a track you don’t have to worry about the length of your intervals.

One lap is usually 400m and intervals of 200 or 400m are an important part of your training for the shorter distances. With series of for example 10x200m or 8x400m you will quickly bring yourself to your load limits.

For a 10km run, intervals of 3-5 x 1000m, which are then run at race pace. Of course, thanks to modern GPS watches, such intervals are not only possible on the track, but actually everywhere where it is even and straight ahead.

For half marathon and marathon training, longer intervals have proven to be effective. You run for example 4x2km or 3x3km at your planned race pace.

How do you do intervals?

What is true for the sprints is of course also true for the intervals. Nothing works without a longer run-in phase of at least 10 minutes!

Following this run-in, it is a good idea to do a few incline runs before you start your program. When you start your intervals, don’t make the mistake of going full throttle in the first interval.

Uniformity is the key.

I don’t set the current speed on my GPS watch for this because it is too inaccurate for me. I find the current lap speed better, whereby the laps are sections of 1km for me.

If you run each interval at exactly the same pace, you have done everything right. But that’s not so easy, especially if you’ve been too fast in the first intervals.

The intensity of your intervals you control not only by the load times and repetitions, but also by the rest periods. For shorter intervals, I recommend that you take a walk break after each load to calm your heart rate more quickly.

After this walk break you trot loosely for some time before the next interval follows. For longer intervals you can replace the walking break with a very easy jogging pace.

How long the Breaks The length of the interval between the intervals depends strongly on your workload. I recommend about 3 minutes or 500m of easy trotting as a guideline. If you want it to be more demanding, shorten the breaks.

It is important that your heart rate has dropped significantly during the breaks before you go into the next interval. Speaking of heart rate – if you look at your heart rate graph afterwards, you will notice that your heart rate is slightly higher with each interval than with the previous interval, even though your pace remains the same. This is normal and shows the effect of the training.

After your intervals you should run out for at least ten minutes and then stretch extensively to promote recovery.

You want to finally be able to run faster? Here you get the 7 best training methods explained, so that also your best times tumble

The 7 best training methods so that you will finally run faster

#4 Tempo endurance runs – hard runs at threshold

While intervals still give you the opportunity to recover during rest periods, tempo endurance runs represent a sustained effort over a set time or distance. This type of training is most similar to a competition and should be used especially when your potential competition date is approaching.

The prerequisite for tempo endurance runs at your desired pace is a well-developed basic endurance. If you don’t have them, you will definitely slow down, especially at the end. Tempo running does not only train your muscles, but also your mind. They are really strenuous and therefore not very popular with many runners.

I am definitely one of them. I rarely dread a workout, but when a tempo endurance run is on the agenda, I often get a little winded. It is simply very exhausting and a real judge of whether your training is effective.

How long should a tempo endurance run be?

The length of a tempo run depends of course on your target race. If you are training for a 10km race, that’s enough 5km. If your goal is a half-marathon, runs in the range of the 10km on and if you want to complete a fast marathon, it may also 15km its.

The pace of these runs is based on the desired race pace in your target race. If you train according to heart rate, about 85% of your maximum heart rate a good guideline in which tempo endurance runs should take place.

As already explained in the interval training, the range fat and carbohydrate metabolism in about balance and only a little lactate is built up.

The same applies to your heart rate: for marathon training you should aim for a heart rate of around 80%, while for 10km training you should aim for a heart rate of up to (but never above) 90% of your maximum heart rate.

How to run the tempo endurance run?

As with any tempo training, your tempo endurance run will start with a very easy warm-up of 10 minutes. After that, the main part follows with the targeted distance, which you complete at a steady high pace.

For this purpose, it is especially important at the beginning not to overpace. True to the saying "In the end the duck poops" it only gets really hard in the last minutes. That is why it is important to have a reserve at the beginning. It may be strenuous, but you should always start in a relaxed and relaxed manner. Otherwise it quickly becomes a torture.

As mentioned above, your pace is based on your desired race pace. If you don’t manage to keep your target race pace the whole time, you will certainly not succeed in the competition.

In this case you may correct your target time or – if you still have enough time – continue to work on your fundamentals with sprints and intervals as well as slow endurance runs.

If the target pace is easy for you and your heart rate is below the target range, you can start the race with more ambition. At the end of the workout you run for at least 5-15 minutes at a slow and easy pace.

By the way, please avoid a typical mistake: a tempo endurance run is not a competition simulation. So it makes no sense at all to train to the famous vomit limit. This will only increase your risk of injury and recovery time.

By the way, tempo endurance runs are not suitable for beginners, and even trained athletes should do them no more than once a week.

The standard workout for all ambitious runners is available here:

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