31 Aug '15, 12pm

Get fast for your fall goal race with these speed workouts:

Summertime, and the training's not easy. Nor should it be. As the season typically means a lighter racing schedule for competitive runners, consider it an opportunity to experiment with workouts and take advantage of ample recovery time to push harder than usual. Ladder, pyramid, and alternator workouts inject speed into summer that will yield results all through fall. DESCENDING LADDERS The main advantage of descending ladders is mental—as efforts get shorter, it seems the workout is getting easier (which, of course, it isn't, not if you're doing it right). Use them to develop your ability to speed up despite mounting fatigue. Run It: Perform efforts of 1600 meters, 1200 meters, 800 meters, 400 meters, with a three-minute recovery between each. The goal is to run them fast, increasing your speed by a second or two per lap with each interval, without blowing up. Bob Kenned...

Full article: http://www.runnersworld.com/race-training/get-fast-for-fa...

Tweets

How to train in the summer to reach fall goals:

runnersworld.com 31 Aug '15, 11am

WHO LONGS FOR CRISP autumn air during swimsuit season? Runners with a fall goal, that's who. While it may be tempting to k...

Running a fall marathon? Start planning your ra...

runnersworld.com 04 Sep '15, 11am

It's perfectly normal to experience a wide range of emotions the week before a race of any distance, whether it's 3.1 mile...

Leap into fall with these 5 Italian sneakers.

forbes.com 01 Sep '15, 7pm

2015 Forbes.com LLCTM All Rights Reserved AdChoices AdChoices Privacy Statement Terms and Conditions Help Contact Us Jobs ...

Improve your form and avoid injury with this elite coach's fast head-to-toe workout.

Improve your form and avoid injury with this el...

runnersworld.com 04 Sep '15, 3am

I am a marshmallow. After enduring two grueling days of dynamic stretching, strength training, hurdle and sprint drills—al...

How to Develop Speed for a Fast 5K

How to Develop Speed for a Fast 5K

running.competitor.com 24 Aug '15, 11pm

5Ks like the Carlsbad 5000 allow for a good blend of speed and endurance. Table of Contents Introduction Build High-End En...

3 hard #running workouts you can fit in before work

3 hard #running workouts you can fit in before ...

trailrunnermag.com 01 Sep '15, 1pm

3 Hard Running Workouts You Can Do Before Work How to make the most of your limited training time A quick Colorado hill wo...

Here's why most championship distance races are slow:

Here's why most championship distance races are...

runnersworld.com 28 Aug '15, 9pm

In July, Evan Jager ran the U.S. record of 8:00.45 in a fast-from-the-start race in Paris, and beat some of the Kenyans he...

Running has the power to change your life. Here...

runnersworld.com 04 Sep '15, 2pm

Treat yourself like a runner—from day one. That means taking time to properly warm up and cool down. "A good warmup makes ...

Nutrition for the jam-packed schedule of a high school runner.

Nutrition for the jam-packed schedule of a high...

runnersworld.com 02 Sep '15, 10pm

Lunch period can come at an early hour, like 10:45 a.m. So before that hard workout around 3 p.m., it's important to snack...

5 Ways to Mindfully Prepare for Fall

5 Ways to Mindfully Prepare for Fall

care2.com 31 Aug '15, 1am

Ready or not, autumn is coming. While autumn is a beautiful season full of crisp air, gorgeous leaf-scapes, cider donuts a...

These two super fast workouts build the strengt...

runnersworld.com 28 Aug '15, 8am

If you want to run faster, you’ve got to do more than just speedwork. Strength training is a critical—but often neglected ...

Knowing what to do—and not do—means you won't annoy your fellow runners, or get hurt.

Knowing what to do—and not do—means you won't a...

runnersworld.com 05 Sep '15, 2am

HIT THE SIDEWALK Unless laws prohibit it, runners are considered pedestrians and may run on sidewalks as protection from t...