How to Run Faster
(twice a week, after short, easy-paced runs)
On a flat straightaway, gradually accelerate to a controlled, fast pace (not quite a sprint) for 30 seconds. Keep your upper body relaxed and focus on short, quick foot turnovers for the first 15 seconds, then lengthen your stride for the next 10 seconds. Slowly decelerate during the final 5 seconds until you come to a stop.