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When runners talk about wanting to improve their runs over a set distance in a short amount of time, they typically want to get faster, run with more efficiency and ease, and build their confidence. Though two weeks is not a lot of time to shed minutes per mile, it is enough time to make noticeable improvements. Consistently incorporating a few running training techniques will help you become a better runner quickly.
Designate one day each week to concentrate on speed. During your outdoor run, notice the light poles. After about a quarter mile, run as fast as you can from one light pole to the next. Slow your pace and catch your breath as you run to the next pole. When you get there, repeat your speed work, running as fast as you can to the next pole. You can do this with houses, mailboxes or other landmarks outdoors during your full 2 miles.
Run More Powerfully
With hill repeats, you run rapidly up a hill, recover and repeat. Choose a hill that is about 200 meters. Run up the hill as quickly as you can and then turn around and slowly run downhill. Repeat this sequence eight times to log 2 miles. By including one day each week of hill repeats in your focused two-week training regimen, you will gain strength that will allow you to run more powerfully on flat surfaces.
Carve out enough time one day of each week to complete a longer run. Running more miles on your long run day will make your standard runs easier. So that you will not increase the likelihood of getting injured, you want to incrementally increase your mileage during long run days. On the first week of your training, run 2.5 miles on your long run day. Strive for 3 miles on week two.
Strength train on the days you are not running. When you strength train, you improve your running economy, get physically stronger and decrease your risk of experiencing a running-related injury. You can certainly begin making strength strides that will improve your running performance in only a couple weeks. Do 20 to 30 minutes of strength-training leg exercises like lunges, squats and calf raises on Tuesdays and Thursdays. Use Saturdays to do 20 to 30 minutes of light upper-body strength training and to rest. Maintain a balanced resistance routine, and you will notice substantial improvements in your running performance over time.
To improve your running, especially in a short period of time, you have to run on a consistent basis. Take your run indoors when the weather is not agreeable. Treadmill running will help you maintain a consistent pace and allow you to remain committed to your training when bad weather tempts you to take a running day off. Remember that running consistently does not necessarily meaning running every day. Devote four days each week to running. Use Mondays to do your speed work, Wednesdays to do your hill work, Fridays to complete your longer runs and Sundays to listen to your body and run accordingly.