HEALTHY LIVING
09/25/2011 11:13 am ET | Updated Nov 25, 2011

Train To Run Faster With These Workouts

By Deborah Dunham for Blisstree.com

This week on Pimp My Health, we’re going to pimp your running. Now that fall is officially here, that means running season is too. Whether you’re looking to complete your first 5K or set a personal record in an upcoming marathon, it helps to add some speedwork once a week to your training. As a matter of fact, one of the biggest mistakes runners make is running at the same speed all the time. In order to get faster, you have to run faster. Here are two simple workouts you can incorporate into your weekly training program:

Workout #1:

Go to your local track and warm-up with an easy one or two mile run, then:

Run 1600 meters (4 laps) at an 80 percent effort

Jog 1 lap for recovery

Run 1200 meters (3 laps) at an 80 percent effort

Jog 1 lap for recovery

Run 800 meters (2 laps) at an 85 percent effort

Jog 1 lap for recovery

Run 400 meters (1 lap) at a 90 percent effort

Jog one lap for recovery

Run 200 meters (1/2 lap) at a 95 percent effort

Jog one lap for recovery

Finish with a cool-down walk and stretching

Workout #2:

Go to your local track and warm-up with an easy one or two mile run, then:

Run 200 meters (1/2 lap) at an 80 percent pace

Jog 1/4 lap

Run 400 meters (1 lap) at an 80 percent effort

Jog 1/2 lap

Run 600 meters (1.5 laps) at an 85 percent effort

Jog 3/4 lap

Run 800 meters (2 laps) at an 85 percent effort

Jog 1 lap

Run 600 meters (1.5 laps) at a 90 percent effort

Jog 3/4 lap

Run 400 meters (1 lap) at 90 percent effort

Jog 1/2 lap

Run 200 meters (1/2 lap) at 95 percent effort

Jog 1/4 lap

Finish with a cool-down walk and stretching

Note: If you are a beginner runner, you should not be doing any speedwork until you have built up a solid running base for at least four or six months. Likewise, if you have any injuries, you should not do speedwork.

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