How to Run Faster and Longer (Week 1 - Day 1)

If you want to know how to run faster and longer then I have the solution for you.

All it takes is determination, variety and the right plan.

And I'm about to give you that "right plan" so that you truly do know how to run faster and longer.

Why am I so confident?

I'm so confident in what I'm about to show you because it's the exact set of workouts that I'm doing myself right now. And I've seen the progress continually build as I improve my speed and my ability to run at that speed for longer distances.

But why just give this workout away, right? Well, this workout doesn't really use the Dynamic Plateau Training method, which I created and usually use, so I'm not going to market it at all.

But I've seen such great success with it that it'd be unfair not to share this workout.

And the best way to keep yourself motivated is to do workouts with others, so they can push you to improve. And so that you don't feel like you're on the only one working toward living a healthier life. So if your goal is to improve your running speed (especially with the mile run) then this workout is for you.

As you'll soon see, these runs are all one mile long because that is the distance I wanted to improve on, but you're always welcome to scale things up if your goal is longer. And I like to set up workouts that are easy at first but as you get deeper into the workouts they gradually get harder. Nothing will cause you to quit a workout faster than if it's too intense from the start. So you're going to start out really easy and just get yourself use to going the distance.

All you're going to do is...

1. WALK half a mile
2. JOG a quarter mile
3. and then WALK the last quarter mile

That's it! You're going the full mile, but you're only jogging a quarter mile. And yes, I mean jogging, not running! So how many of you could look at a run like this and still be reluctant to start your new workout? That's what I thought and that's why it's so easy to begin with. You'll have no problem starting out with an easy run like this.

Personally, I like to do this run on a Monday since it's the first workout for the first week. I like to space things out so that I have time to rest between my runs and so that it's easy to fit them in my schedule. And if you want to see results the you need to track your progress so please remember to TIME YOUR RUNS and always have water on hand! You'll also want to warm up for a minute or so with something like jumping rope and stretch out your body before you begin so that your body is completely ready for each and every run.

But I know a lot of you may want to run or do a light jog when you should be walking, but you have to resist that! You just work on improving how fast you can WALK, because every time you do this workout over again you'll have to walk faster in order to improve your time. So resist breaking into a run or a jog and just work on speed walking.

And some of you might even want to break out into a full out run during the jog interval but you have to resist this too. Just jog at an easy pace; one that doesn't get you winded at all. As you improve your running this pace will naturally get faster, just don't rush into things. So for the out of shape people this workout will be inviting instead of scaring you off. And for the seasoned runners it will be a mental challenge to hold off and just work on your walking and jogging. But trust me, it's all part of learning how to run faster and longer!

I'm sure most of you are curious about what kind of progress you can expect from such an easy workout like this so I'm going to show you what I've achieved with it.

The first time I ran this I didn't complete it in that great of a time at all but on my second round through I dropped 13 seconds off my time with this run. I thought that was a pretty good improvement until I dropped 34 MORE seconds off my time with this run the third round through. And the progress just kept rolling in... I dropped 20 more seconds my 4th round through, 17 more seconds my 5th round through and 29 more seconds my 6th round through. So with this run alone I have improved my time by 1 minute and 53 seconds!

And it has been proven that seeing progress like this will keep you excited about your running and motivated to keep working toward your goal. So pick out the Monday you want to start this workout, stick to the simple interval layout and resist jogging when you should be walking or running when you should be jogging. You're one step closer to knowing how to run faster and longer.

>> How to Run Faster and Longer - 2nd Workout >>