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A Need for Speed

Running for me is the simplest exercise to fit into my schedule, and now that I have a few races under my belt I want a little more out of running. I want to run faster. One thing I know about my relationship with running, is that change takes time and it is best to have a plan. So instead of just hitting the pavement harder and hoping to go faster, here's a simple drill I am going to try.

Designed by running guru Jeff Galloway, a man dedicated to bringing running to the masses, this exercise is considered a cadence drill.

Here's how it works:

  • After warming up, jog or run a 30-second interval and count the number of times your left foot touches the ground.
  • Recover for one to two minutes with walking or jogging.
  • Speed up again and count the times your left touches the ground in 30 seconds but try to increase the number from your previous interval by 1 or 2.
  • Repeat this sequence several times and keep upping the number. You can do this drill at a track or on the road – it's pretty versatile.

I certainly hope counting my steps while watching my stopwatch isn't harder than walking and chewing gum. I do think I am up for the challenge, are you? After all this is considered a gentle speed drill.


Join The Conversation
wren1 wren1 8 years
Sounds like a fun challenge. Thanks!
anne_ anne_ 8 years
Gotta run!
alethia037 alethia037 8 years
I like the sound of this!
cmd0610 cmd0610 8 years
Good workout Fit! Below are a few links that are some really good speed work-outs particularly for the 5K race distance from Runner's World,7120,s6-380-381-388-11879-0,00.html and,7120,s6-238-244-259-11738-0,00.html and,7120,s6-238-263-265-7634-0,00.html Happy running!
TidalWave TidalWave 8 years
That is a ton of thinking! So what, I am supposed to count the times my left foot hits the ground while watching the clock? Because I usually count to 30-ish in my head when I do intervals. Or just map out 400m intervals using gmap-pedometer. I like the idea of counting your steps to maintain your pace but I'm not sure could stay focused that long.
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