Integrating speedwork

To get faster, you have to practice running faster. Once you have a solid aerobic base, you can start speedwork. Be sure always to warm up before speedwork. Start with fartleks (unstructured bursts of speed during your run with full recovery in between). Then try more structured interval training (e.g., run hard for a minute, recover for a minute, etc., or the prescribed weekly workouts), using the VDOT calculator for pace guidance. Don‘t overdo it; remember most of your running should be easy.