Threshold Performance Club | The fitness newsletter

Threshold #14 | How to run fast

In running, the two most common ways to run fast are interval training and running at your max heart rate pace (MHR). Both of these approaches have their pros and cons, but you also have to run slow. To run fast, run slow.

In this post we'll cover this so that you can make an informed decision about how often you should be running fast.

So, how do you run fast.

Interval training

Intervals are a great way to improve your running. They allow you to run at a faster pace for longer than an easy run, but they're still much easier than interval training on the track or field.

How it works:

• Set up a treadmill or outdoor track (or even just an area with no hills) with four sets of cones or markers spaced out at intervals of 10 yards apart (or as far as you wish to push yourself.

• Run from one cone/marker to another in one direction, then come back and repeat in the other direction (for example: left --> right). This will be your warmup for all your intervals; try not to go too fast when doing this early in the workout!

Run at your max heart rate pace (MHR)

So, you've decided to become a faster runner. You're ready to take your training to the next level and hit that MHR pace that'll help you run faster without breaking a sweat and getting tired. But what is it?

MHR is the fastest pace you can run without your heart rate going above a certain number. This number varies depending on gender, age and fitness level--but generally speaking, men tend to have higher MHRs than women (and vice versa). The average MHR for men is around 180 beats per minute (bpm) while women's average resting heart rate is around 160 bpm (1). So if you want to run faster than this average - which isn't easy - then doing some sprint training sessions with intervals between them where each interval has shorter rest periods between repeats so they don't wear down as quickly as longer intervals would do. Start with a few hundred meters and ramp it up to 1km reps.

Running fast is just like running slow - if you do it right.

There are many ways to run fast, but they all have one thing in common: they involve running at a low heart rate. If you're trying to run faster, then your body will try to adapt by slowing down and speeding up as needed. This is called "hitting the wall" for runners and can be dangerous if not managed properly.

Your training programme has to include low intensity base runs for this reason. Runs which build up mileage but don’t stress the body.

In order for this adaptation process to occur safely, it's important that you keep track of how much time has passed since starting out and make sure that it takes longer than usual before reaching maximum speed again (this ensures that no sudden changes occur).

If done correctly - and by doing this right I mean finding an ideal pace where there are no signs of fatigue yet -your body stays healthy while still being able to perform at top levels when pushed beyond certain limits with little effort or risk involved

Conclusion

The key to running fast is practice. Don’t try to run a mile in 5 minutes unless you are prepared for the extra pain and discomfort of doing so.

But if you want to get faster, then running at your max heart rate pace (MHR) is the way forward balanced with a lot of slow base runs. If you want an easy way into this type of training, start off by trying interval training with short rest periods between each interval run (5 - 10 minutes). Ramp this up to heavy sprints sessions.

But don’t forget about the base runs. Slow long sessions.

So that’s how to run fast.

Shop natural supplements formulated to enhance performance: 

🌱💊 542 Performance Nutrition Daily Green’s ultimate super greens capsules are a perfect blend of superfoods, vitamins, minerals and wholefood-sourced ingredients enhancing your immune system to help you perform in training.

🍄 542 Performance Nutrition Mushroom+ capsules are single-ingredient, high-strength mushroom supplements, helping you deliver energy to your body for training.

💪 542 Performance Nutrition Marine Collagen is the highest quality, and most bioavailable source of collagen available, helping to provide structural integrity to joints and bones.

💤 542 Performance Nutrition Ashwagandha+ (KSM66) is formulated with Cordyceps & Ginseng to help combat stress and adrenal fatigue, while also supporting the immune system, energy levels & mental performance. 

🏋️‍♂️ 542 Performance Nutrition Plant Protein delivers 17g of premium vegan protein per serving with just 1.5g of carbs, 88 calories & no artificial sweeteners.

🏋️‍♂️ 542 Performance Nutrition Whey Protein delivers 22g of premium whey protein per serving with just 1.2g of carbs, 108 calories & no artificial sweeteners.

Long base run: with a race pace section

Warm up:

• 2km @ Z1/Z2 heart rate zone

Main set:

• 15km @ Z2 heart rate zone

• 3km @ Z4 heart rate zone

Recovery

• 2km @ Z1 heart rate zone

Thanks for tuning in and reading this week. As always your can follow my training on Strava.

Have a great week,

Robert