Jennifer's Running Tips, Installment #5

It's well known that taking some of your training up-tempo can help you run faster at the races. But whenever I mention the term speedwork to beginners, I hear a lot of objections. "I'll get injured," many say. "I don't want to puke."

Speed Play
How to make faster running more fun.
By Jeff Galloway

Speedwork doesn't have to be painful--or punishing. There are plenty of ways to make fast running fun. And by building slowly, setting realistic goals, and incorporating plenty of breaks into your workouts, you can limit your risk of injury. Choose the techniques that work for you; mix them up, or invent your own.

A Game of Chase: When running with a friend, take turns chasing one another for three to six minutes at a time, and take two- to three-minute walk breaks between chases. Repeat the cycle two or three times.

Quick Pickups: During the middle of a regular run, increase your pace for 20 to 50 steps, then ease into a jog for two to four minutes. Rest between each of these segments by walking for one to two minutes. Repeat the cycle three or four times.

A Straight Dash: Run the straightaways on a track (100 meters) five to eight seconds faster than your normal running pace, then walk for two minutes. Repeat this cycle two or three times, then add the curve to your straightaways for a total of 200 meters.

Run for the Hills: Pick a hill with a gentle slope--one that takes 30 to 60 steps to get from the bottom to the top. Start by jogging up the hill, and quicken your steps as you move up it and ease over the top. Keep your feet close to the ground so that it feels like you're making fast baby steps. Walk down the hill to recover.

Swedish Fun: Fartlek is a Swedish term that means "speed play." In this workout, you choose when to pick up the pace and when to rest. To start, run faster for 10 to 30 seconds, then ease back into a jog for 30 to 60 seconds.

Know Your Limits

1. Do speedwork once a week.
2. Warm up well for each workout, with three to five minutes of walking and 10 minutes of slow jogging and walking.
3. Rest between each segment.
4. Never do speedwork (or any training) when you have pain or swelling in your feet or legs.
5. Never run all out. Your speedwork should feel fast but sustainable. If you're in pain or struggling to maintain form, bring it down a notch.