Improving your running pace

Before starting any training you need to make sure that you have the right kit, which we talked about in our previous blog, and a good aerobic base.

Once you are sure that you meet these requirements, and have the physical fitness to run the distances you want to cover, you can start to do running training and get faster times, for example, 10 kilometres in less than 45 minutes (1 kilometre in 4’30”).

During these training sessions, try different running paces, lower back and abdominal strengthening exercises and, of course, resting.

Probelte Pharma is going to give you some general tips that will help you run faster and improve your running pace, so you can run 10 kilometres in less than 45 minutes.

Tips on how to run faster

These tips will help you achieve your goal faster:

• Alternate your training. Rest is crucial to avoid injuries and overloading your muscles, so alternate days of high-intensity training with light training and rest days; it’s best to do one day of high-intensity running, rest, then run one day at a moderate pace, and so on.
• Do short and long sets to develop your aerobic power. This results in a higher oxygen demand, so it increases your cardiovascular efficiency, improving muscle blood perfusion and enlarging the heart.
• Include hill training to strengthen your legs.
• Changes of pace: you should run at both fast and steady paces to allow your body to get used to recycling lactate. It’s about playing with different speeds, interspersing different paces with different frequencies, lengths and intensities.
• Do long runs at a gentle, steady pace as this will naturally increase your endurance as you run for longer periods, thus lowering your resting heart rate and making your heart more efficient during training. This type of running also burns carbohydrates and fats more efficiently, making the body more accustomed to using fats as fuel.
• Work on your muscles because strength has a direct impact on performance, the better developed your muscles are, the more resilient they are and the lower the risk of injury during a race. The best muscle exercise for a runner is working on the CORE, as these exercises work the whole body structure.
• Run barefoot occasionally, on flat sand or grass, 1 or 2 kilometres, to work on your foot strike and landing, while strengthening your ankles. This will make your ankles stronger and more flexible.
• Look after your diet. Breakfast is the most important meal of the day and has a direct impact on sporting performance, so it’s important to eat a full and hearty breakfast. It’s also best to have a light dinner. However, it is essential not to skip any meal of the day.

Example of training plan: Week 1: 10k in less than 45’

For example, if you’re training to run 10 kilometres in less than 45 minutes, you could start the first week with this plan:

• Monday: Run for 50 minutes at a gentle pace, 2 straight 50-metre runs at high intensity, abs + lower back exercises (2 sets of 10 repetitions) and stretch.
• Tuesday:
• Wednesday: Run for 20 minutes at a gentle pace, run for 9 minutes at a moderate pace with 2 minutes of recovery (3 circuits), 2 straight 50-metre runs at high intensity, abs + lower back exercises (2 sets of 10 repetitions), run for 10 minutes at a gentle pace, lower back exercises and stretch.
• Thursday: Rest.
• Friday: Run for 55’ at a gentle pace, 2 straight 50-metre runs at high intensity, abs + lower back exercises (2 sets of 10 repetitions) and stretch.
• Saturday: rest.
• Sunday: run for 75’ at a gentle pace, exercise your ankles, 4 50-metre runs at high intensity, abs + lower back exercises and stretch.

But this would only be the beginning, for this kind of distance and pace you need at least 8 weeks of training.