Are you still wondering what else you can do to get faster? A simple solution: begin to speed up your “regular” runs. I know, easier said than done, however, the point of the workouts is to help increase your speed. Going faster on regular runs is a good measurement of your improvement. A good method for determining a good speed: if you are carrying on a conversation you should only be able to say a short sentence before you are out of breathe. Try this on your next run.
Yes, there will still be days you will be fatigued (definitely the day after workouts). On those days, if you don’t feel very well, go slower. I call these recovery runs. A recovery run is actually better for you than not running; it allows your muscles to loosen up and the blood flow to increase to those sore areas. Another option if you feel decent but still tired: run a few miles slower and then increase your speed for the rest of your run. And last but not least: a two-a-day! A two-a-day is like it says two runs in one day; these are great the day after a workout. Do a shorter recovery (2-4 miles) run in the morning and your typical, faster run in the afternoon.
I would also try to increase your speed on long runs too. I know, I know “long slow runs”. Believe me, doing long runs faster really helps improve your time on those longer races. On long runs, start slower and gradually find that comfort zone. Throughout a long run there are moments where you feel great, don’t let those moments be wasted! Speed up!
Now you have not only one but TWO ways to improve! Workouts and speeding up your runs!
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