I use to do a lot of longer distance running. Last summer I did a couple of 20 mile runs but I found that despite the long distances it really didn't help me fun much faster. That and it's hard to find time to go run for two or three hours in a day.
So I mixed up my goals and decided that I wanted instead to be able to do shorter distances at a much faster pace. The fastest I've run 2 miles in the past 5 or 6 years is just over 13 minutes, and I've decided that I want to get that to a 6:00 mile pace.
To achieve that I've done a couple things, I've switched up my work out routines so I mix in Olympic Style lifting to my work outs and almost everything is super setted or tri setted with little or no breaks in between sets. This has increased my cardio ability greatly and I'm also surprised to see what it has done to my overall strength.
At the end of my work outs I'm running pretty much a sprint that every day gets a little longer. I get on a treadmill and set the pace for a 6:00 mile and run every day, slowly increasing the distance I go every day. My last run was for a distance of .55 Miles and I'm hoping to run my next two mile pace in 13:00.
If you have any suggestions on how to decrease your run time let me know!
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