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100 Secret Training Ideas For Runners

All Secret Training Ideas

Many of us have discovered training ideas which seem to work for us.  Some are more tested than others.  Best Road Races and The UjENA FIT Club is not endorsing these ideas but just sharing them with you.  Add your Secret Training Ideas here.  Include a photo when you can and be sure to name your idea.  Only do one idea per post and just use enough words to explain the idea.  Use examples of how it worked when possible.  Hal Higdon is offering his Tip of the Day!

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A Word about Strength Training
Posted Friday, October 31st, 2014
Strength training is important for both conditioning and injury prevention. I lifted weights and/or use exercise machines regularly in the... Read Secret Training Idea
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Losing my Edge by RIch Stiller
Posted Tuesday, February 18th, 2014
by Rich StillerI didn’t plan to stop racing. I just meant to take a break. In April of 1995 I... Read Secret Training Idea
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Eating Well for Running
Posted Thursday, March 6th, 2014
By Christine RosenbloomHeading to the gym after work for a quick workout? Out for a morning walk with the dogs?... Read Secret Training Idea
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How many Miles Should I run weekly?
Posted Monday, September 16th, 2013
by Hal HigdonWithin certain limits, the more miles you run the faster you can race. Double your training mileage from... Read Secret Training Idea

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Pace-Up Repeat Miles Track Workout
Monday, December 5th, 2011
I ran a 59:17 10 Miler With This Workout
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by Bob Anderson

I started doing this workout several years ago and it worked. The best place to do it is on the track. I think the best distance is the mile but you can vary the distance if you want too. When I was ran 59:17 for 10 miles at age 53 (2001) I was doing this type of workout once a week.

The idea is to run each one mile faster than the one before. I am not sure what you should do if you don't improve your time because that never happened. But I would think it does not count. There is no time limit between each mile. Since you have to run faster, you don't start until you are ready to achieve that goal. But normally it is not more than 3-5 minutes. I also think this helps builds your mental strength too.

One of my best Pace-Up Miles ever was when I did five of them in these times: 5:53, 5:46, 5:38, 5:32, 5:23. I would be ready to race after doing these workouts. However, they are very hard to do on your own and you have to work up to it. I got away from doing my Pace-Up Repeat Miles workout but I want to start again. It has been hard for me to get back into mind set to do these.  However, I know my times would improve.  But there is also the chance of getting injuried too.

You don't have to do five. You can do as few as two.  I would not recommend doing more than six. I noticed that Kim Smith who placed 5th at the New York City Marathon ran six one mile on the track when getting ready. She ran them all right around five minutes. Give the Pace Up Miles workout a try but just start with two. Be sure the second one is faster than the first.

Comments and Feedback
run About a month ago I did two one mile on the track. The first was 6:38 and the second 6:19. A week later I ran my best half marathon of the year. I need to get back to these workouts...
Bob Anderson 12/6/11 11:48 pm
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Double Road Race