03/23/2026
1. Incorporate strides after a run: post run find about 80-100m and bust out some strides, not quite a sprint, but fast running. Do about 5-8 reps with standing rest. Really work on leg turn over and cadence. This helps to learn what it feels like to run faster.
2. Quality speed workouts- I love a good track workout, but if you can’t find a track try this: within the middle two miles of a run do 1 minute running hard effort followed by 1 minute easy effort. Don’t even worry about how much distance you’re covering, focus on leg turnover and cadence. Notice how your form adapts when you change up pace.
3. Maintain Zone 2 running: make sure you are taking your easy days easy! This often correlates to a conversation paced run. If it’s relatively easy to hold a conversation and talk whilst running, then likely you’re in zone 2.
4. Strength Training: incorporating some leg strength can help speed
5. Proper rest and recovery: as always, make sure you are properly recovering. This includes nutrition, hydration, sleep, stress management to name a few.
Need more guidance? Check the link in my bio for run coaching!
