29 Aug '12, 1pm

Four easy, fun, and simple speed workouts:

If you've been running regularly for at least two to three months, you're ready to pick up the pace. Running a little faster than normal once or twice a week is a great way to boost your fitness and break up your routine. The secret is to be creative and make it fun. The following workouts are all entertaining ways to play with speed—on your own or with your running buddies. In your faster segments, you should hit a pace that makes talking difficult but not one that causes you to hyperventilate. ACCELERATE AND GLIDE Jog slowly for 10 minutes to warm up. Then pick up the pace over 10 steps and hold that speed for 10 to 20 more steps. Slow down and walk for one minute. Repeat the sequence two or three times. Every week, add additional accelerations or steps to your "glide" as you feel comfortable. CAT AND MOUSE Do this speed play with a friend (or two). Jog easy for five min...

Full article: http://www.runnersworld.com/article/1,7120,s6-238-520--14...

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