30 Aug '14, 9am

After building your base, it's time to pick up the pace—and get really fit:

After a long winter of logging base miles, you're ready to challenge your energy systems with quicker workouts. No races on your calendar? Doesn't matter—speedwork's benefits go way beyond a starting line. "Speedwork helps you run faster, increases your lean body mass, increases joint mobility, and boosts your number of burned calories," says Nicole Hunt, R.N., a coach at speedendurance.net and a former Olympic Marathon Trials qualifier. Use this quick speedwork primer to get inspired—and on track. SPEED MATTERS To run faster, you have to spend time running fast. "You have to apply the rule of specificity," says Jonathan Dugas, Ph.D., an exercise physiologist and blogger for sportsscientists.com . Running short efforts at paces equal to or faster than your goal race pace teaches your body to more efficiently recruit muscles and use lactate as fuel. With time, you'll be abl...

Full article: http://www.runnersworld.com/race-training/step-it?cid=soc...

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