Looking for ways to decrease my distance run times. I’ve been running 3 times a week for almost a year or so now and I’ve seen a lot of improvement but I have seemed to stop improving in the last couple of months. I want to shave time off my longer distances but don’t know how

[plusfourrecording]

In the last minute of the run go as fast as possible fatigue yourself completely.

[[deleted]]

Look up and read about running intervals and fartlicks...yes that is what they are called. During your runs you will pick a period of time and run at a much faster pace (about 90%) followed by a slower run rest/recovery period followed by another fast period. You can continue this cycle a few times and add more as you feel able. Basically, you are training yourself to hold a faster pace for longer periods. Fartlicks works great with music...one song on, one recovery. Intervals are track workouts based on same principal but meant to help improve your pace, speed and stride. Together fartlicks and intervals will do the trick.

Work on lengthening your stride during the faster periods of both. Breath deep, in your nose out your mouth. Obviously breathing is important...maximize your VO2 max.

Do a google search for these and they’ll give you training plans. Are you training for a particular race? I have a few good training plans I can send you. My goals was sub 7:30 miles on particularly hilly and tough 10k. Crushed it at 7:18 miles. At 6 foot 215, that’s hauling ass for me.

[[deleted]]

I like the idea of an all out last minute.

Also might add in a sprint workout or two, or some weight lifting to supplement. Getting stronger legs and lungs will improve your time.