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- Q Whatever distance I run, my pace seems to stay the same. How can I improve?
- A Difficulty in changing pace across different distances is a common problem amongst runners, but is one which is also quite easy to solve. If you want to run faster, you have to train faster - and that means speed-work. Speed-work is guaranteed to make you a faster runner, and can vary from ad hoc sessions where you vary the pace 'as you feel' to more structured sessions for specific times and with exact, timed recoveries. A great sample session is to warm up, then do three sessions of eight to ten minutes each at a brisk pace - each separated by three minutes of very easy jogging - and finishing with a cool down. The key to speed training is to gradually introduce it into your programme, following each session with either a rest day or easy running day, with a maximum of two sessions per week.
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