Race Training Tips: How to Run Faster
Speedwork, without the Track
Off Your Feet
Doing speedwork on a bike, elliptical machine, stairclimber, or in the pool delivers a significant cardiovascular boost without impact. If you're injured, it's a great way to maintain your fitness.
Do a cardio sprint pyramid. After a 10-minute warmup on the cross-training tool of your choice, go hard for 30 seconds, one minute, two minutes, four minutes, two minutes, one minute, 30 seconds. After each hard segment, go easy for the same amount of time. "Your intensity should be an 8 or 10, where 1 is sitting and 10 is all-out sprinting," says Jason Karp, PhD, a coach and personal trainer in San Diego. "Aim for an 8 on the longer segments, and 10 on the shortest." Newbies should stick to a single set, advanced runners can do up to three (go easy for three minutes between sets).