Forget what the masses are preaching—I’m here to tell you, hitting top speed for a mile is way more impressive than slogging through a marathon just for kicks. Sure, marathons deserve their props, but let’s shake things up. How about we shift the focus from going the distance to going full throttle?
Straight talk: Marathons ain’t everyone’s cup of energy drink. Grinding out 26.2 miles? Not everyone’s jam. Some of us aren’t built for the marathon grind, or we simply don’t have the time to clock in those mega miles.
Now, let me drop this truth bomb after acing my sixth official marathon in the Windy City, clocking a personal best at 2:54—that’s a cool 6:40 per mile. Some might call that fast, but hold up—Kelvin Kiptum broke the world record in the same race with a jaw-dropping 2:35, averaging 4:36 per mile. Now, that’s blazing fast.
But let’s be real, not everyone’s out to break world records. We’re talking personal victories, whether you’re strolling a mile in your hood or tearing up a 10K on the local track. In a world where running and walking reign supreme, let’s dive into the perks of chasing speed over distance.
- Speedwork Breaks the App Chains: Ditch the distance-tracking apps. When you’re gunning for speed, you don’t need Strava or Nike Run Club to tell you how far. It’s all about mixing up workouts to boost that speed and embracing a fitness plan that goes beyond just running. Strengthen up, and life becomes a breeze.
- Race Against Time, Build That Character: Pour your all into it. Racing the clock builds character like nothing else. Hold yourself to the ticking seconds, and you’re held to a standard. No excuses, no stories—either you make the time or you don’t. I throw my race times out there for the world to see. It keeps me honest, and that mental toughness spills into all aspects of life.
I want you to taste that pure honesty and vulnerability that comes with gunning for a goal. Hit it? Fantastic. Set another. Missed it? Learn, try again. Don’t coast through life avoiding challenges because you fear falling short of a goal.
- Speedwork: The Distance Runner’s Secret Sauce: Hold up, marathon enthusiasts, I’m not dissing your game. Getting faster, especially at shorter distances, is your secret weapon. It’s been a game-changer for me. Speedwork is the unsung hero most newbie runners overlook. It’s not just about beating the clock—it amps up your aerobic game, boosts strength, hones metabolic health, and gets you comfy running at faster speeds for longer. Translation? A better marathon runner in the making.
How to Gauge Your Progress:
To see how speedy you’re getting, it’s all about a benchmarking run. Here’s the lowdown:
- Time Trial: If speed’s your new gig, pick a distance—go half marathon or less. Power walk, run, or whatever floats your fitness boat.
- Race Day Resurgence: Sign up for a race or mark a date on the calendar to test yourself. Give it at least six weeks but not more than 12. Tell the world, join a run club—make it real.
Try This Speed Boosting Plan: Ready for the need for speed? Here are a couple of workouts I swear by. Warm up, and let the road know you mean business.
4×3 Speed Endurance Intervals: Go hard for four minutes at an 8 or 9 effort level. Recover with a 3-minute jog or walk at an effort level of 3. Repeat four times. Do this twice a week, with rest or a chill workout in between. Watch that effort level get easier, and your speed kicks up a notch.
1:2 Hill Workout: Find a hill or crank that treadmill to at least six degrees. Sprint hard for 30 seconds at an 8 or 9 effort level. Chill for 60 to 90 seconds—maybe stroll or lightly jog downhill. Rinse and repeat for 10 rounds.
Now go on, have a blast with it!
