Incorporate speed workouts into your routine!
Here are some tips on how you can improve your running speed and pace, hence reducing your time.
- Warm up is essential. It prepares your body for the upcoming workout.
- Add surges to your run. After you are warmed up and loose about 1 or 2 km in, push your run pace for 30 seconds – you should feel like you’re running as hard as you would. Then return to a slower pace for three to four minutes of recovery. Repeat that hard, 30-second run sequence with recovery baked in until you hit your total running distance, say 6 km.
- Negative split run. This refers to running faster as the run progresses. It sounds difficult but it will pay off.