One of my friends, Glenn Driver, is a super-fast runner (and as the link will show, a brilliant landscape photographer). Last time I asked, his half marathon time PB was around 1h17 and his marathon time PB was around 2h48. He’s been speeding up, though, so these might be out-of-date. He runs at a blistering pace and I always joke that I want to be like him when I grow up. The first time I spoke to him about improving my race times, he had the sage advice: ‘To run faster, you have to run faster.’
I laughed initially but then I realised that he was serious. I stopped and thought about it a bit more and had to admit that he was right. Often, I find myself settling into a rhythm and a steady pace for my runs. Particularly if I have a route I’m running regularly. I am so used to the scenery, the terrain, the changes in gradient that I don’t focus too hard on my pace. I just run to reach the end. When I think about it more I include some intervals or some fartleks but that’s rare. Then, a month later, I look at my average times for the route or my average pace for long vs short runs and I begin to wonder why I’m not any faster. I feel fitter and stronger but I don’t seem to have made any gains in pace. Recently I’ve been lamenting this slowness. The short answer is that I didn’t remember to run faster.
If I want to run faster, I need to run faster. Simple but great advice. It works. Go try it.