Running Even Faster

            Most of the time, I receive emails from people who are seeking to pass their PFT and just as many who wish to max out their PFT scores for their age group.  There are many articles in the archive about the PFT for all services and events so check those out.

Every now and then, I get emails from people who are training to run even faster than they already are.  These are the runner who are trying to break 5:00- 6:00 mile pace and are usually Marines who want to run faster than 18:00 on the three mile run or Army Rangers or SF guys who want to hit 11-12:00 in the 2 mile run. 

            I have been working on some training regimens for speed building and have discussed many different ways to accomplish this goal with collegiate and Olympic runners in the 800m, 1500m, and 5km events.   It seems from my trial and error and recent research that the way to tackle this speedy goal is twofold:

1)      Be an avid runner before building your speed.  Building a foundation of 20-25 miles a week of running is considered to be foundation enough to start pushing your own envelope of speed.  Check out the running plans in the article  “ More Running – Maybe a Marathon to see how to build your foundation if you are not up to that mileage yet. 

2)      Interval Training – It seems that interval training will help you increase your foot speed, build your VO2 Max, and makes your PFT distance running at faster paces more comfortable – meaning you are getting in better shape.  See Interval training ideas on how to implement speed training with your running schedule. 

Here are some intense intervals to help you with your training for crushing the PFT run or 5k and 10 k contests:

Workout #1:

Run 1 mile easy / stretch

Repeat 8-10 times

Run ¼ mile at 10-20 seconds under current mile pace.

Jog slow or walk 1:00

• Say you are running a 9:00 1.5 mile run = 6:00 mile pace = 90 seconds ¼ mile run.  Try to hit these ¼ mile intervals at 70-80 seconds.  Benefits – increase foot speed, and build VO2 Max.  

Workout #2
Run 1 mile easy / stretch

Repeat 5 times

               Run ½ miles at 10 seconds under current mile pace

                  Jog slow or walk 2:00

                        Workout #3

                                                Run 1 mile easy / stretch
                                                   Run 1 mile at 10 seconds above current mile pace

                                                            Jog 2:00 slow

                                    Run 1 mile at current mile pace

                                                Jog 2:00 slow

                        Run 1 mile at 10 seconds faster than current mile pace

                                Cool down jog 5:00

                                          Stretch            

Workout #4
   Run 5:00 / warmup / stretch

  Run for 30:00 total BUT

                        Run 1:00 sprint / followed by 1:00 slow jog for 30:00

Try these workouts during the next month using 2-3 of the above workouts each week mixed with your normal pace jogging on other running days.  You will see your timed runs drop significantly.  I am testing these out at the Naval Academy over the summer with some SEAL wanna-be’s and myself.  Let me know if you have any success and I will post the before and after scores if you wish.  Final day of running is August 1, 2005.  Pick your distance and go after your personal best.  Good luck and feel free to email me at stew@stewsmith.com

                                                                                                                              
                                
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                 Stew Smith, former Navy SEAL and fitness writer is certified by the National Strength and Conditioning Association (www.nsca.com) as a Certified Strength and Conditioning Specialist (CSCS).  Email him personally at stew@stewsmith.com or stew@mycustomworkout.com

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