by Jodi  LaBossiere  Almost a year ago I decided out of the blue to run a 15K race (10k plus 5k).  Although I had run marathons in the past (way back), it had been a while since I had done any kind of distance (years)!  I managed to finish the 15K in 1:29:05 (which I thought was pretty good considering I didn’t think I was going to finish).  The good news was I was hooked again!  After finishing that race I wanted to get my legs back and I went on a mission to get faster!  Over the next seven months I ran two more 15K races which I finished in 1:23:05 and 1:12:56 respectively.  I went from a 9:34 mile pace to a 7:50 mile pace. That’s almost two minutes in just seven months!

I have had a number of people ask me how I trained in order to cut my time the way I have, so I decided to share my training secrets with you.  This is really for those of you like me who are either just getting into running, or getting back into it after a long break. 

I RAN FASTER

After running the 15K in Cancun last year I asked Bob Anderson how can I run faster?  His answer…” In order to run faster you have to run faster!” (I felt like the Grass Hopper listening to pearls of wisdom from Master Po, and had to wait for the moment of clarity).  I must say when Bob first told me this I thought he was joking (sure right run faster, but how?), but after I thought about it, it made perfect sense. 

Photo: Jodi and Bob after completing the Bob Anderson 15k Challenge in Cabo Octber 2011 photo by Addison Fitzgerald UjENA FIT Club

In all the years I ran marathons, I could put in the miles and cross the finish line hardly breathing heavy at all.  I was thinking like a little Chevette (not that fast but highly efficient on fuel, and will get you to where you want to go).  I had to start thinking Corvette (burns fuel like crazy gets you where you want to go and in record time)!  So, instead of cruising along at a slow and steady pace that wasn’t making me working that hard, I started to push it! I would “Run Faster”! 

Now if that meant running faster for a few hundred yards, and then bring the heart rate back down I did it.  The main thing was I pushed out of my comfort zone. I didn’t make it about just getting to the finish line I focused on getting to the finish line faster.  I also started wearing a watch with a timer on it, so I would actually know how well I was doing, and if it looked like I was falling behind, I would pick up my pace.  I made a game and a race out of every run! If I saw someone running up ahead, I would pick up the pace to catch and pass them (as I passed them I would be thinking eat my dust! I have a mean competitive streak which really helps a lot!).  Needless to say the moment of clarity did arrive and I understood what Bob meant.

Hi Jodi, It's terrific to see how runners develop and become more than they ever thought they could be as a runner. Keep up the great work! All the stuff you're doing to improve is wonderful, and I might suggest adding something else to your training - progression runs. A progression run is one in which you start at a slower speed and then with each mile (or each SET of miles on longer runs) you ratchet up your speed. So for a 5 miler, you might run it as such: Mile 1 - 8:30 Mile 2 - 8:00 Mile 3 - 7:45 Mile 4 - 7:30 Mile 5 - 7:15 (or better if you have anything left) Progression runs have always worked for me, and perhaps they will for you, as well. Keep running! =Todd=
Todd Jennings 2/8/12 7:01 am

Hi Todd! Thanks for the advice, I will start working this in :)
Jodi Labossiere 2/8/12 2:38 pm

Jodi - thanks for sharing!! Besides the plyometrics, do you also do weight training?
Shari Mernett 4/7/12 6:56 am

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I ADAPTATED

When I decided I wanted to run faster and farther I realized I couldn’t just go out and run six minutes faster than my current time. I was going to have to gradually get there.  What I did do is try and get my body to adapt as quickly as possible!  I started by working on my 5K.  For three days I ran my 5K at a certain pace.  After 3 days in a row it was clear that my body was adapting, so on day four I upped the speed on the first mile (i.e. I was running an 8 minute mile I upped the first mile to 7:30 minute mile). I tried to run as much of the 5K at that new pace as possible. 

For the next four days I worked on running the entire 5K at the new pace.  I did this every week (Monday – Wednesday run at current pace. Thursday – Sunday work on getting entire run at new pace. The following week start all over with new pace as starting point).  Once I got my 5K time to a level I was happy with, I then started to work on distance.  I would up my distance from the 5K to four miles.  So now starting Mondays I ran at my current pace for four miles. I did this for a week, and then I tried five miles. Once I could do five miles I then started alternating between the three distances.

I SLOWED DOWN THE LONG RUNS

I know some of you might be thinking what?  However, I have found that when I do longer training runs (10K or more), I did better if I slowed it down.  I do this only because I want to avoid further injuries at all costs (I tore my ACL and MCL in 2005, but have since made a full recovery).  

Running has actually helped it, so if I hear running is bad for your knees one more time, someone is going to get it!  I have read that many people run at about 90% of race pace during a training run.  As a rule, for my long runs I will generally do 80% (so If I am going for a 7:30 mile race pace I will run a 9:40 mile for the long training runs).  Again, this is what I do, because I really believe it helps me stay injury free.  Now I did say “as a rule”, there are of course exceptions to the rule.  I do like to push a few longer runs closer to a race day just to see how fast I can do it. This also helps me get more miles in (very important).

I STARTED DOING PLYOMETRICS

Something my friend and trainer introduced me to.  I went to friend (who has a degree in Sport Sciences) and asked him how do I run faster? He said “Plyometrics.”  Studies have shown Plyo training improves running economy, lower-body flexibility, and stride length, in addition to strengthening all lower-body muscles, tendons, and ligaments.  I have no idea what he was talking about, but we added some drills a couple of time a week that included: Jumping Rope, Machine Guns (running in place as fast as possible being sure to lift your knees up high), Burpees (Start in a standing position jump down to floor extend legs out bring back in JUMP back up), Vertical Jumps (I did these by setting up a pole 6-8 inches off the floor and jump over the pole as many time that you can in 30 seconds).  I do this as a circuit so each exercise for 30 seconds and I do the circuit 4 times. As I mentioned I started do this just 2X’s a week, and I have found that it has really made a big difference in my leg strength and endurance.

And there it is.  This is what I have done to  become a faster runner!  I am clearly a work in process, but I am enjoying it, and I look forward to the day when I can look back at a 7:30 minute mile and say I can’t believe I was ever that slow.