Doing the same type of run everyday can become pretty mundane and could kill your already low motivation. You might find that after a while you aren’t getting any faster. Work some of these into your routine to keep your training fresh, and increase your speed and endurance!
Long-distance Run (LDR)- Naturally, when training for a race the LDR is a staple in your training routine. The actual distance of you LDR will probably vary depending on the length of your race. It is also likely increase gradually as your race nears. But it should be longer than your usual runs. Do this once a week.
Tempo Run– The tempo run was one of my favorite practices in high school. Basically, you run on increments with two different speeds. The longer increment is at a comfortable/moderate pace. The shorter one is a sprint. My coach used to have us run our usual pace for five minutes and then sprint for one minute.
Hills– Most races don’t have a completely flat route. There’s no fun in that. 😛 Hills are always going to challenge you, but you don’t need to feel like you’re going to pass out every time you finish one. I suggest incorporating hill repeats into your runs. Build your route around a pretty tough hill and place the hill in the middle. Run to it as your warm up, do 5-8 hill repeats (run up, jog down), and then jog back to your start to cool down.
Speed Workout– Take it to the track! Logging miles is important, but that will only help your speed so much. Try to do this once a week and mix it up. One week do 200m repeats. Try 400m repeats the next. Tempo runs can also count as your speed workout. I would just suggest lowering the time on the slower increment and jogging slowly in between sprints.
As you know, I’ve been some foot pain recently and it has been keeping me from running as much as I want to. Over the last week I’ve only ran one mile. I don’t know when my foot will feel better, but I know I have to do something in the meantime. So, I thought this would be a good time to talk about cross training.
Cross training means incorporating other types of workouts into your routine. For runners, cross training could be a means to strengthen the upper half of their bodies. Or it could be a way to avoid injuries. Cross training could even help improve speed and endurance.
Here are my suggestions:
Cycling: Cycling can help increase speed while giving your legs good workout. It’s not a weight bearing exercise, making it ideal for runners. Road cycling allows to you incorporate speed work, distance, and hills.
Yoga: I firmly believe that all athletes (and probably all people) should try yoga. However, runners in particular put a lot of strain on their bodies due to the high impact nature of running. Yoga is known for increases flexibility and range of motion. Yoga also increases blood circulation, which can help with recovery.
Weight/resistance training: Strong muscles help protect your bones. The right workout can help strengthen your entire body. Definitely my least favorite option, but that’s just me.
Swimming: Gives you a total body workout while giving your bones and joints a break. Swimming also does wonders for your endurance! It’s what I’ve been doing since my foot has been bothering me.