When confused or frustrated by a tough workout on your training program, you might question why running has seemingly become so complicated. However, it’s probably occurred to you that the workouts on your training program aren’t there to frustrate or punish you – they are included to help you run faster, stronger, and for longer distances.
Moreover, once you become familiar with all of the exercises, you will actually look forward to them and have fun while you’re doing them. Besides increasing your running speed, training programs can help you lose weight, become fitter, and structure your training to improve your endurance and speed.
A training program will include details about your running and rest days for a certain period of time. The program will contain different types of runs, like interval sessions and tempo runs, as well as easy runs. Whether you’re an experienced runner or a complete beginner, training programs to increase running speed can provide structure to your running and boost your confidence.
Types of Training Programs
In this section, we will look at the different training programs you can choose from.
5K Training Programs
If you’re a person returning to running after a long break or a new runner, a 5K training program is a great choice for you. With most 5K training programs, you will go from short walk/run sessions to running 5K without stopping in just a couple of weeks.
10K Training Programs
If you already feel comfortable running a 5K, you should think about 10K training programs. The 10K race is the most popular type of race in the country due to its versatility. You will find many different runners in the 10K race – some make it the focus of their whole season, others use it to stretch their legs with company, while some tackle it as their first run beyond 5K.
Half Marathon Training Programs
Even though a half marathon is a challenge for everyone, the event and the training aren’t as hard as a full marathon, making it more accessible. You can be a complete beginner, and in just two to three months, be ready to run half a marathon with these training programs, although it’s better to train for longer if you have the chance.
Marathon Training Programs
It will take a lot of smart preparation and training to run 42.2km successfully, which is why marathon training programs can come in handy. Besides a proper training program, you will also need good nutrition and a strong will.
Benefits of Training Programs
Below, we will discuss why it’s worth following a structured running training program to improve your speed.
- Confidence boost – With a training program, you will feel a lot less nervous during race day because you’ll know you did your training the right way. Training programs will vary depending on the experience of the runner and their goal, but all of them will get you to your goal if you stick to them.
- Makes the process easier – Tick off the runs as you do them every day, and put your training program on the fridge or a wall. By doing this, you’ll be far less likely to miss a run.
- Offer flexibility – Even though you have every day planned out, having a training program doesn’t mean you need to rigidly stick to it. For example, if the training plan tells you to do your long run on Wednesday, but you’re planning a birthday party on the same day, then switch your long run to Thursday. As long as you have the correct number of weekly sessions and the rest days between them, you can make the program work for you and adapt it to your needs.
- Provides you with guidance – A training program will tell you how slowly or quickly to go and when to change your pace. There is a place and time for each running workout, and a training program will tell you when that is.
How to Stick to Your Training Program
No matter which training program you choose, it’s important to stick to your program to get the results you’re looking for. Here are a few tips for a more sustainable training program.
- Set a goal – It’s standard advice to know your reason for running and to set a goal, which in this case is to increase your speed. Your goal will give you an idea of your level of effort, pace, progression goals into your training plan, and how to set intensity.
- Watch out for burnout – It’s easy to feel excited when you’re just starting a training program. But as time passes, you might lose your motivation and experience burnout. For this reason, it’s important to keep in mind overtraining symptoms such as elevated resting heart rate, increased inflammation like aching joints, indifference about your training program, and trouble sleeping. Some other symptoms might include catching colds or being sick more than usual, higher than normally perceived effort during workouts, feeling worse after working out, and constant tiredness or fatigue, even on the days you’re not training.
- Mix it up – Even if it’s not in your training program, one of the easiest ways to get rid of burnout is to mix up your training. This includes the intensity of the training, the types of workouts, and the terrain and routes.
Final Thoughts
Training programs to increase running speed have worked for many runners before you and will surely work for you. They will drive you to your goal of increasing your speed by providing you with guidance and confidence. It’s easy to get caught up in a comfortable and monotonous rotation of just a few paces and workouts, and a training program will offer you the variety you need.
