"The 3.5 mile distance is ideal for people like yourself with limited time to train. Running a good race at this distance requires a mixture of speed and endurance. My suggestion is that to run faster times, you should do a speed workout at least once a week."

- Grete Waitz,
9-time winner of the New York City Marathon

How to take your running to the next level
Return to Grete's Current Training Column

Over the years I have observed a lot of the Corporate Challenge races and had the pleasure of talking to runners like yourself. The number one question they bring up is how to improve their time - either to break 30 minutes, 25 minutes or 20 minutes.

They run regularly, but may not be getting the maximum benefit for the time they spend training. After talking to many runners, I realized that almost all of their training is done at the same pace. They have very little variety in their training programs. In other words, they have not tried speed training.

The 3.5 mile distance is ideal for people like yourself with limited time to train. Running a good race at this distance requires a mixture of speed and endurance. My suggestion is that to run faster times, you should do a speed workout at least once a week.

To help you get started, I have put together a sample training program. Use the program as a guideline, making your own adjustments as you see fit. All training should be flexible and adapted to your needs. Be prepared to adjust your program based on weather conditions, available facilities, your health, your job and family obligations.

I know the weather has been real cold many places this winter, and many of you have probably logged several miles on the treadmill. To make the effort more like running on the roads, you should always keep it at 1½ percent (or degree) incline.

Day 1:
5-6 miles at a comfortable pace (75% of MHR – maximum heart rate).

Day 2: Speed workout
Alternate among the three workouts below. They all achieve the same purpose, but variety is important. Remember: proper warm up and stretching is important.

• 6-8 x 400 meters at a 5K pace with 40-60 sec recovery in the building phase (at or near 85 percent of MHR). Faster than a 5K race pace with a 1½ to 2 minute recovery in the sharpening phase (at or near 90 percent of MHR).
• 4-6 x 800 meters at a 5K race pace with 1½ minute recovery in the building phase. Faster than a 5K pace with with a 2 to 2½ minute in the sharpening phase. Maximum heart rates as above.
• Hill workout: 10-12 x 200 meters(85 to 90 percent of MHR, depending on the steepness and length of the hill). Jog back down as a recovery, not too slow.

Day 3:
7-8 mile run at a comfortable pace (75% of MHR).

Day 4:
5-6 miles where you include 6-8 pickups lasting from 30 seconds to 2 minutes.
Run how you feel, this is not supposed to be a hard run. Think running style and technique when you do the pickups. Work on your weaknesses.

Very often, I am asked what is the best time to train, morning or afternoon/evening. I think every time of the day has its advantages. You simply have to balance your schedule and your style with the various possibilities.

The advantage of early morning is that there are few distractions. There is much more going on at 6 p.m. than at 6 a.m. The disadvantage is that many people have hard time dragging themselves out of bed in the morning.

The advantages of running in the afternoon or early evening are physical. The body temperature is higher and the muscles and the joints are more flexible. But, if you have had a long, hard day, you may not be able to use this physical advantage, as you may be too tired.

My personal preference? Early morning. That works best for me and my lifestyle.