Incorporate some speed work into your training to keep you flying on the trailsTempo RunTo increase efficiency and increase aerobic strengthThe pace of the tempo portion of your run should be at about 85% of your maximum heart rate, or around 20 seconds per mile slower than your 10K pace, or at an effort where you can say a few words here and there, but you can’t deliver a lengthy story.After a 2 mile warm up speed up to tempo pace, be patient and get into a rhythm. If you are getting fatigued toward the end of the workout, you started too fast. A traditional tempo run lasts for at least 20 minutes and maxes out at about 35 mins. Finishing with an easy 2 mile cool down. Your tempo pace is one that you could maintain for up to an hour if it were a race. Start with temp runs that are about 2 miles and add a half-mile every 2 weeks until you hit 4 miles. You can extend beyond 4 miles by adding a little break in the middle. Take a 30-45 sec easy jog breather in the middle and you can extend your tempo run to 5 or 6 miles. As you progress, you can decrease the break until you are running 6miles of pure tempo.Running DownhillThe best way to improve you time on the trail is with proper downhill running technique. Of course the first rule is not to wear yourself completely out on the uphill! But unlike uphill running, running downhill fast is a function of skill rather than effort. Choose an optimal path and avoid braking as much as possible. Keep you body perpendicular to the trail, let gravity do the work. Keep your arms out, hands about hip height for balance. Watch for hazards on the trail, run with shorter strides and a higher cadence to lessen the impact of each foot strike. Above all, practice running down hills that are comfortable for you. You'll find that by practicing, you'll become much more aggressive on the downhills and finish your races with a faster time.
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