Not only is Jeff Galloway an Olympian, author, master coach, and an all around great guy, he is evidently also a mind reader. Since February’s Disney Princess Half Marathon, I have set a goal to concentrate on local 5Ks in the hopes of shaving some time off my personal bests. Though I have had some basic success, I need my Jeff pep talk! Enter Jeff’s latest tips to get me- and you– faster in five easy steps…
Speed Repetitions- increasing the number
My runners have improved by an average of over 6 minutes in a marathon (3+ minutes in a half Marathon) by increasing the number of speed repetitions to 14 x 1 mile for the marathon and 14 x 800 meter for the half marathon. I recommend that each of these be run 30 sec/mi faster than goal pace. The recovery interval is a 5-minute walk between miles and a 3-minute walk between 800s. These workouts prepare one to maintain or pick up pace at the end of the goal race, instead of slowing down. See GALLOWAY TRAINING PROGRAMS & HALF MARATHON books for details.
Improve Running Form
Most runners I’ve monitored have improved several minutes in a marathon by fine-tuning their running form. As the mechanics become smoother and within one’s limits, there is a significant reduction in aches, pains and injuries. The two best ways to improve form are water running and cadence drills.
– Water running uses the same basic motion a when running on land, using a flotation device so that the feet don’t touch the bottom of the pool. When done for at least 15 minutes, once a week, the legs find a more efficient path through the water- eliminating extraneous motion.
– The cadence drill is done for 30 seconds, counting the number of times the foot touches the ground. This drill is detailed in most of my books. I’ve found the key to improving speed on the mechanical side is quicker turnover.
Race in Shorter Events
Dropping down a standard distance or two can improve your mechanics for running faster and your ability to handle a higher level of oxygen debt. On non-long run weekends, during a half marathon program, try some 5K or 10K races. When training for a marathon, race at the 10K or half marathon distance. At first, the faster pace of the shorter distance may seem awkward. But after several short races, you will adapt- especially if you do some speed training for the shorter/faster event. These performance improvements can translate into faster ties in the longer distances. My book 5K/10K details the training and race strategies for these events.
The only way I’ve found to build strength for running is to run hill repeats. On a moderate grade hill, start at a jog and pick up the turnover rate of the feet and legs as you go up hill, shortening your stride. Walk down the hill for recovery. Don’t sprint and follow the other hill training guidelines in my books and at www.RunInjuryFree.com. The strength from hill training will allow you to perform better in speed sessions which will help you improve in your goal race. You’ll also run faster on hilly courses, during your races.
I can’t wait to get started during tomorrow morning’s 5K! How about you? Did one these tips resonate with you? Let me know!!
|Tip #4~ CHECK!|
|Save NOW and register for the Jeff Galloway 13.1 and Barb’s 5K. Prices increase tomorrow May 2nd! Don’t let your readers miss out on these savings!
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