What's the best way to get faster if I've never done speedwork before?

The first step to getting faster is to teach your body what it feels like to run faster. Here are three simple drills that prep your body for speed. Each takes only three to six minutes. You can do them on separate days, or combine them all in the same workout. Start the drills after 10 minutes of easy running.

Light Touches Shortening the amount of time your feet stay on the ground allows you to run faster. Run for 10 steps, concentrating on picking up each foot as soon as it hits the ground. Jog for a minute, then try a set of 20 light steps, then 25, and finally 30. Jog a minute between each set.

Turnover A quicker stride turnover is important for faster running. First, count every time your left (or right) foot hits the ground while running for 30 seconds. Jog for a minute and repeat, trying to increase the count by one. Repeat four or five times, trying each time to add another step (or at least maintain an increased count).

Acceleration Gliders Staying relaxed as you speed up helps you run quicker with less effort. Try this four-part drill. Walk for 10 steps, jog for 10 steps, increase to a fast-but-smooth pace for 10 more steps, then finally "glide" for 10 strides by using the momentum from the faster portion to keep your speed up as you slightly decrease your effort (the same way you can relax a bit as you run downhill yet still maintain your speed with the momentum of the decline). Jog for a minute, then repeat the whole series four to six times. Eventually you can increase the glide portion for up to 30 strides.

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