Run faster in four weeks 1260x542
31 Mar 2010

Run faster in four weeks

1 mins to read
If you only have a few weeks to improve your running speed, read on. Online personal trainer Andrew Cate has a four-week plan to help pick up the pace.


It's a month out from the big race and your competitive instinct has only just kicked in. Or, perhaps you just want to get faster to keep up with a strong group. Whatever the reason, four weeks is still enough time to lift your running speed. Use these training tips to get you fitter and faster.

Start out slow – Don't try to push yourself too hard, too early, because of deadline panic. Hold back on your intensity for at least the first four training sessions.

Run some hills – Hill running is like weight training for runners. It helps to develop strength in your legs, buttocks and abdominals. It also increases running power. Use stairs or run on sand if you live in a flat area.

Include "sprintervals" – You need to train fast to become fast. Include several short bursts of fast sprints, followed by a slow jog to get your breath back throughout your training runs.

Have a plan

 

Take your casual jog to another level. Use this four-week plan to help satisfy your need for speed. Aim to run four times a week – any more and you risk burnout, any less and you won't speed up enough.

 

Week 1
20 to 30 minute fast walk and slow run
30 minute hill walk and slow run
20 to 30 minute fast walk and slow run
30 minute slow run

 

Week 2
35 minute hill walk and slow run
25 to 35 minute slow run
30 minute speed interval run (1minute sprint alternated with 1 minute jog)
30 minute moderate run

 

Week 3
35 minute hill run (slow)
30 to 40 minute moderate run
35 minute speed interval run (1minute sprint alternated with 1minute jog)
35 minute moderate run and fast run

 

Week 4
35 minute hill run (moderate)
40 minute moderate run and fast run
40 minute speed interval fun (90 second sprint alternated with 1minute jog)
40 minute fast run



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