07 Mar '16, 3pm

Add these speed workouts to your training for a quicker 13.1 miles.

Try beginning your speedwork with one tempo run a week. This allows for some adaptation time to this increased intensity. Include a one- to two-mile warmup period before picking up the pace for the tempo or speed part of your workout. Keep the tempo portion of this run to four to six miles for the first few weeks. As you adjust to this new intensity, then you can increase the tempo distance of these runs to six to eight miles. Advertisement Advertisement Here are some suggestions for tempo runs to get you started: Hard/Easy Run: After your warmup, drop the pace and run "hard" for one to three minutes. Adjust the duration of this hard effort time based on your current fitness level. You can begin with one minute and gradually increase it to three minutes as your fitness improves. After the hard segment, run easy to recover from this effort for three minutes. As you gain fit...

Full article: http://www.runnersworld.com/for-beginners-only/get-faster...

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