Do you want to run faster?

Let’s run faster today.

Then we’ll take a little break.

Then we’ll run faster again a bunch more times.

In short, adding speedwork to your routine can help you get faster and stronger.

or “Hey, I heard you’re training for a marathon.

How’s your time onYasso 800s?”

Here are some common workouts.

Short intervals, like 100 and 200 meters, challenge your muscles in ways that build strength and power.

They also count as high-intensity interval training, which has benefits we’vediscussed before.

Tempo runsare like very long intervals, lasting a mile or more.

Hill repeatsare just what they sound like, where you run up a hill multiple times.

These can be short sprints up steep hills, or longer jogs up long gradual hills.

In between intervals, aim to rest for about the same amount of time you spent running.

Don’t sit down, though:walk between short sprints, and consider jogging between longer intervals.

You should run 400m repeatsslowerthan if you were running a 400m race.

Think about it: when you run a race, you get to go home afterwards.

So instead, aim to run every repeat at the same speed.

How fast should you run each key in of interval?

It asks for a recent race time.

Count that time trial as your speedwork for the weekraces are tough on your body!

You’re running a workout.

Many high schools and middle schools have a track that’s open to the community.

A typical track is 400 meters per lapthat’salmost exactly14 of a mile.

(The lines may or may not be labeled like in the picture above.)

That’s the finish line.

If you’re running 100s, look for another straight line on the other end of the straightaway.

You’ll start at the one, and run to the other.

For 200s, it’s a little more complicated.

Halfway around the track from the finish line, you’ll see a set ofstaggeredlines.

Why aren’t there staggered lines for 400s, then?

Because in those longer races, people are allowed to pass each other.

As you do your workout, run in the inside lane when you’ve got the option to.

A few important points of track etiquette:

Stay in your lane.

It’s like driving in traffic: nobody expects you to be weaving around without looking.

Faster runners stay to the inside.

Again this is like traffic, and passing on the left.

But when it’s your turn to put on the speed, feel free to take that inside lane.

(400 meters is about a quarter mile; 800 meters is about a half mile.)

I did this too as a newbie.

Find a program that will get you to your next goal.

A 5K training plan (likethis Intermediate one from Hal Higdon) is a good place to start.

You’ll notice most of the runs are 3-milers with no specific instructions; those are your easy runs.

The longer runs on the weekends should also be run at your easy pace.

Stick to a plan like that and, in time, you’ll be faster and happier.

Photos byJ R,Blake Patterson,Vestman,Tez Goodyer.