How do I get faster? The ultimate question for a coach and competitive runner. While there really is no magic workout or super predictor, there are some best practices.
Different workouts are designed for different physical benefits, and those benefits have varying levels of importance at different race distances. Longer races require the physical ability to hold up over a few hours of running, while 5k races force an athlete to deal with higher levels of pain but for a shorter period of time.
As we have pointed out before, two athletes running the same workouts at the same pace(or intensity level) may not gain identical adaptations. New runners and seasoned runners will adapt differently, and age and gender seem to also play a role. With that in mind, we present some workout ideas for success at major race distances.
They may not be mandatory, and there are definitely crossover benefits of doing any of the workouts for any other distances, but this is a short list to consider adding to your workout repertoire.
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