Reddit reviews The Art of Running Faster
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Size: 7x10Author: Goater, JulianPages: 216SHK01749
The miles themselves look fine, but I think you should sit down and think about what each run in a week is for. I used to be guilty of putting in a lot of runs that had no particular purpose other than 'to go for a run'. That's fine and admirable, but it won't make you a serious runner.
It's a good idea to identify a purpose and a goal for every run. Sometimes that purpose can be 'recover from a long run two days ago' or 'gently work out some soreness' or 'test out a dodgy knee'. It doesn't have to be complex or hard, but it has a purpose. So for example, Monday might be 'Purpose: recovery run, goal: two miles at race pace + 2'. Tuesday 'Purpose: speed training, goal: three miles of fartleks', Wednesday: 'Purpose: pace training, goal: two miles at 10k pace', Thursday: 'Purpose: hill work, goal: 10 minutes warm-up, 20 minutes hill repeats, 10 minutes cool down'. Friday: rest. Saturday: 'Purpose: endurance, goal: 12 miles at HM pace + 2'.
These are just examples I pulled out of my arse to illustrate, but by thinking about each run in terms of 1) 'What do I want to get?' and 2) 'What do I need to do?' you set yourself up to achieve things. No more wasted miles and wasted effort. A good training guide will help...I personally swear by Goater's The Art of Running Faster.
Good luck!
The Art of Running Faster has been of great help as it doesn't cover only the Marathon Training Crowd.
Read The Art of Running Faster. http://www.amazon.com/Art-Running-Faster-Julian-Goater/dp/0736095500
I literally read the first 10 pages and my efficiency improved so much that I was able to run faster.
A lot of it is breathing. You can probably run a 7 minute mile if you wanted right? But at the end you are probably panting right? Try getting to that 7 minute mile and taking a long slow breathe in for 4 steps, then out for 4 steps. Ah! Control! You just took something that used to be hectic and crazy and put a leash on it! Now your mind is at ease because you are breathing slower. It's almost meditating.
So try, with a 9 min mile doing the slow breathing. Try to really stick to your pattern (4 steps in, 4 steps out). As you get faster you may have to adjust (3 steps in, 3 steps out or 3 steps in, 2 out ). Either way, with the mind in control of the body(instead of the other way around) you will be able to run faster paces.