30 Jan '15, 10am

4 fast speed workouts every runner should do:

For weight loss, the longer the period of intensity, the better. Warm up, then run at 10-K pace for three to five minutes. Jog or walk three to five minutes. Repeat six to 10 times. Or set the treadmill grade to five percent and run at a moderate pace for three minutes. Then lower to zero and keep the same pace for three minutes. Repeat six to 10 times. "I'm running my first half or full marathon, so I'm focused only on building distance." It's the bane of many first-time marathoners: Near the end of a long run (or the actual race), they run out of fuel and their form falls apart. Fast repeats teach your body what it feels like to have a light, quick turnover—a biomechanical efficiency applicable to any speed or distance, says St. Pierre. Quick repeats also strengthen seldom-used "fast-twitch" muscles so they can be called upon when your other muscles are trashed at the en...

Full article: http://www.runnersworld.com/workouts/four-fast-speed-work...

Tweets

Practice these workouts to finish strong in your next race:

Practice these workouts to finish strong in you...

runnersworld.com 07 Feb '15, 1am

once a week. Lengthen the run by 1 mile each week until you reach 10 miles. Then add 1 mile every other week and race on t...

One runner got pretty creative with his job app...

runnersworld.com 29 Jan '15, 7pm

David Miller submitted a job application to the athletic activity tracking company Strava on Sunday night, but then he dec...

4 tips for pool workouts for runners:

runnersworld.com 22 Jan '15, 4am

If you find yourself in a pool or lake, don't just float there. Aqua jogging is a great low-impact workout that can boost ...

4 mental tricks for making workouts less stress...

runnersworld.com 07 Feb '15, 2am

Regular exercise is supposed to relieve stress. So why can it sometimes feel so stressful? No matter how fit or fast we ge...

A few tweaks make fast running in winter bearab...

runnersworld.com 10 Feb '15, 7pm

In November 2008, teammates of Kodiak High School senior Trevor Dunbar shoveled the inside lane of their school track in K...

A few tweaks make fast running in winter bearab...

runnersworld.com 11 Feb '15, 5am

In November 2008, teammates of Kodiak High School senior Trevor Dunbar shoveled the inside lane of their school track in K...

Use tempo runs to help boost endurance and incr...

runnersworld.com 22 Jan '15, 5am

You know what it feels like to run comfortably–comfortable!–and you're likely also familiar with the burn of going all-out...

4 tips for pool workouts for runners:

runnersworld.com 17 Jan '15, 7am

If you find yourself in a pool or lake, don't just float there. Aqua jogging is a great low-impact workout that can boost ...

The #blizzardof2015 doesn't have to ruin your t...

runnersworld.com 27 Jan '15, 3pm

Everyone has their winter war stories. There's the day your goatee froze before you made it down the driveway. The time yo...

The #blizzardof2015 doesn't have to ruin your t...

runnersworld.com 27 Jan '15, 7am

Everyone has their winter war stories. There's the day your goatee froze before you made it down the driveway. The time yo...

The #blizzardof2015 doesn't have to ruin your t...

runnersworld.com 27 Jan '15, 12am

Everyone has their winter war stories. There's the day your goatee froze before you made it down the driveway. The time yo...

Treadmill workouts elite runners do when road c...

runnersworld.com 26 Jan '15, 7pm

Everyone has their winter war stories. There's the day your goatee froze before you made it down the driveway. The time yo...

Who's pumped for this movie to come out?? Matth...

runnersworld.com 29 Jan '15, 10pm

Oscar-winning actor Matthew McConaughey will finally get to put his triathlon-racing experience to good use. According to ...

Tales From Another Mother Runner Thursday: Jenn...

anothermotherrunner.com 29 Jan '15, 6am

I’ve moved 14 times in the last 20 years. The transitions are harder on me than my running, because I’m a creature of habi...

This should be a four year ban. #disappointed

runnersworld.com 30 Jan '15, 3pm

Rita Jeptoo , winner of the Boston and Chicago Marathons in 2013 and 2014, has been given a two-year suspension by her nat...