So you’ve been running fairly regularly and you want to get a bit faster.  Apart from lacing up the sneakers and heading out the door for a 30, 50, or even a 90+ minute run, what can you do to improve your time in the upcoming local 10 km.?  

Here are a four workouts you can do at almost any time of the year which will help you shave time off your next race effort:

1. 20 Minutes Go Like Hell – After jogging for 10 minutes or so to warm up, run “hard” (about your 10 km race pace effort or slightly slower) for 20 minutes.  Cool down with a 10-minute jog.  This workout simulates the pace and feeling you experience when running a 10 km; in effect, it’s like a dress rehearsal for race day.  It’s the closest thing to actually racing without racing itself.

2. Strides – Find a smooth 100m stretch of grass; a football or soccer field is ideal.  After completing one of your everyday 30 or 40 minute runs, run 100m at a “comfortably fast” pace (i.e. sprinting, but in control.)  After the 100m run, walk around for a few minutes until you are almost fully recovered.  Now do another 100m stride.  Complete six to ten 100m runs and then call it a day.  Strides are very good for increasing your “running economy”, fancy words for saying that it will feel easier when you run your 10 km race pace.
 
3. Long Run, Progressive Build – To increase your stamina, there’s nothing a longer run to build strength.  Plan to be out for 90 minutes or longer.  Start the run at a very comfortable pace and gradually increase the pace as you near the end.  If you can run the last 15 to 20 minutes at your marathon or ½ marathon race pace, you’ll have completed a stellar endurance enhancing workout.  

4. 3/2 Segments – For this workout, do the same 10 minute warm up and cool down routine as outlined in 20 Minutes Go Like Hell.  After the warm up, run for 3 minutes at a good pace (between your 5km and 10km race pace.)  After the 3 minute segment, jog easily for 2 minutes.  Now complete another 3 minute run, followed by a 2 minute jog.  In total, complete between 5 and 8 of these 3/2 patterns.  This workout helps build your ability to take in and use oxygen.  (Oxygen is a highly under-rated commodity in distance running!!)

If you can consistently incorporate 2 or 3 of these workouts into your running week, better race results will follow.