Claire Rankine, Nike communications director, says, “In order to get faster you need to practice getting faster. Speed work is u2028designed to increase stride length and leg turnover rate to help you keep an elevated pace over an increasing distance.”
Rankine suggests trying different types of speed exercises:
Fartleks – The term means, "speed play" in Swedish and the goal is to vary your u2028pace over the course of a run. For example, start with an easy run for 10 minutes, move to a fast run for two minutes and recover for 5 minutes. Repeat.
Tempo run – Try shorter distance runs that start with a slower pace and then u2028increase to a higher pace than your normal longer runs.
Grace Toby travelled to Nike’s Zoom Speed Camp, in Beaverton, Oregon, to train with some of the country’s top runners. Here’s what she learned: