Long-distance running training methods to help improve speed
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Long runs: This is one of the most important training methods for long-distance running. It helps increase your aerobic capacity and improve your body’s ability to use oxygen efficiently. Experts recommend working up to the below peak long run for each distance:
5K: 5 to 6 miles for beginners; 10 to 12 miles for intermediate/advanced
8K/10K: 6 to 10 miles for beginners; 12 to 14 miles for intermediate/advanced
Half marathon: 10 to 12 miles for beginners; 14 to 16 miles for intermediate/ advanced
Marathon: 16 to 20 miles for beginners; 20 to 24 miles for intermediate/advanced
Interval training: This involves alternating between high-intensity running and low-intensity recovery periods. It helps improve your speed and endurance by increasing your body’s ability to use oxygen efficiently.
Fartlek training: This involves alternating between fast and slow running speeds over varying distances and terrains. It helps improve your speed and endurance by increasing your body’s ability to use oxygen efficiently.
Hill repeats: This involves running up a hill at a high intensity and then jogging back down to recover before repeating the process several times. It helps improve your leg strength and speed.
Tempo runs: This involves running at a steady pace that is slightly faster than your normal pace for a sustained period of time (usually around 20-30 minutes). It helps improve your lactate threshold, which is the point at which your body starts producing lactic acid.
