If you've been doing the same running regiment for a while and are looking to take your running to the next level, try the following routines to help increase your strength, speed, and endurance.
Routine One - Speedwork: Simply put, if you want to be a faster runner, you simply have to practice running faster on a regular basis. This is no different from going to the gym every day to get stronger, but instead of just strengthening your muscles, your also strengthening your heart, lungs, and circulatory system. During your regular running workout, do 15-30 second intervals of fast running. These should be so hard that you find it hard to talk while doing them. Then, continue your normal pace for 2-3 minutes so that you can recover a little, then repeat the process until you finish your planned distance or time. You should do this workout once per week, increasing your total distance every one or two weeks.
Routine Two - Hills: The incline of hills acts as resistance. If you do hills on a regular basis, your legs will become stronger. During a regular workout, approach a hill that is anywhere between forty and fifty strides. As you approach the hill you want to slow your pace and shorten your side. However, you want to keep the same cadence (steps per minute). Keep strict form and control your breathing. After you get to the top, turn around and walk back down slowly to catch your breath. Then, go off and finish your workout. You want to add an additional hill repeat with each week that passes until you reach six. You want to do a hill workout once per week, and not on the same day as your speed workout.
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