Best way to learn how to run quicker is to just run quicker.

As you experienced, it hurts, quite a lot. That's normal. But the best way I know to integrate speed into regular training is fartlek running. Translates to 'speed-play' I think, from Swedish or Finnish or something. You do controlled short spurts of quicker running, then slow right down for a bit, then sprint your bolleaux off for 30 seconds, then slow down etc etc. Google 'fartlek', you'll soon get the idea.

Posted By: Arizona Bay, Sep 6, 20:38:59