How to Run Faster: "FITT"

Improving speed is the goal of virtually every runner.  The good news is that there are some well-established training methods for improving your speed, regardless of where you're starting from; they're FITT:  Fartlek, Intervals, Tempo, and Turnover.

Word of caution: If you have just started running, run less than 20 miles a week or are recovering from injury, use caution when doing speed training.  These workouts pose significant strain on muscles and connective tissue. 

Fartlek

This strange word is actually Swedish for "speed play" and refers to random bursts of speed in the middle of a training run. These brief bursts of speed will enhance your comfort level running fast and improve conditioning. to perform Fartlek during your run, simply choose a marker up ahead (like a tree or fire hydrant) - then run fast (about 90% effort) to that marker.  Next slow down to a recovery pace for 3 - 5 minutes and repeat.

Intervals

Interval workouts are a fun way to work on your speed. You can do track workouts, such as 400 meters (one lap around the track) repeats. After a 5 to 10-minute warmup, alternate between running one 400m at 85-90% effort and jogging one slow, easy recovery lap. Start with two or three 400 meter repeats (with a recovery lap in between each), and try to work your way up to five or six. Alternatively, you can also do 200 meters (half of a full track lap) at 85-90% effort with 3 minutes at a comfortable recovery pace in-between. You can download a pretty cool interval workout coached by Alberto Salizar to provide great beats to help beat boredom. (Type in "Improve Your Endurance" at the iTunes store).

Tempo Runs

Tempo runs draw on a single sustained effort and should be performed at least once a week. Tempo helps you develop your anaerobic threshold, which is critical for running faster. To do a tempo run, start your run with 5 to 10 minutes of easy running, then continue with 15 to 20 minutes of running at a "comfortable hard" pace (80-85% effort). Finish with 5 to 10 minutes of cooling down. 

Turnover

If you can increase your stride turnover, you'll run faster. Start by running at about your 80% pace for 30 seconds and counting every time your right foot hits the ground. Then jog for a minute to recover and run for 30 seconds again, this time trying to increase the count by one. Repeat this several times, and try to add another step each time. NOTE: Do not try to improve speed by lengthening your stride, which can lead to injury. Efficient (and faster) running is smooth, with little up-down bounce.  Use your energy in forward motion and push off.

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