Heather Jenson

-June 23, 2020-

 

 

I started running, really running in 2007 after I had my first baby. Signed up for my first half marathon (ran a 2:14), then a first full marathon (ran a 4:35) the next year. I wasn’t slow but I wasn’t fast either. Both are relative terms, and as you continue to read, please don’t compare yourself and your running paces to anyone other than yourself I always say! But as I started running more races, I wanted more and wanted to get faster. Be it a 5k or a marathon. Here are 4 of the ways I increased my speed to take my Half marathon time down from a 2:14 -> 1:25 and my full marathon time from a 4:35 -> 3:19.

1. Increase your mileage and speed gradually

Any training plan is designed to gradually increase your distance and push your speed—without overdoing it. This means a few short weekday runs including speed intervals, tempo runs, then one-weekend long run that gets progressively longer each week, and eventually adds some speed work in too. The 10% rule is usually a great way to slowly increase your workload safely.

2. Run your fast runs fast, and your slow runs slow

This one was and is huge for me! I used to run the same pace nearly every run and wouldn’t see any improvement. Now I run my speed and tempo runs hard, and my easy days EASY! It took me a long time to learn this and trust it but when I did, I saw HuGe improvements in my times and continued to PR each race.

3. Hire a coach – or purchase a training plan

I self-coached myself to my first BQ marathon in 2016 and I’m still very proud of that, but I hired a coach and that’s when I saw the most improvement! The faster you get, the harder it is to take time off. I went from a 3:37 marathon to a 3:19 this year and a 1:38 half to a 1:25. It takes the guesswork out of training and I know my coach believes in me too and that motivates me and helps me race and train better.

4. Listen to your body

This one is simple but so important! If you’re feeling tired from a hard workout, take an easy day to recover so you don’t develop an injury or get burned out mentally. Also fueling smart and sleep!

For more amazing running tips and advice follow Heather on Instagram @triandrungirl