If you pay attention to running, you may notice that every year records are being broken in distance running. Many attribute this to better shoe technology, but it’s actually due to constantly developing training techniques. Since distance running is an individual sport, certain aspects of training may not work for everyone, but generally, these tips will help you cut seconds or even minutes off your times.

Manage Your Day Wisely

Nutrition, sleep, and recovery are crucial. You may only run for a maximum of two hours a day, so make sure the other twenty-two hours are spent with your goals in mind.

• Nutrition: Ensure you are getting all the nutrients you need. Distance runners have a high tendency toward iron deficiency, so consider supplements if necessary. Good nutrition is vital for recovery, so don’t neglect it.
• Sleep: Your body needs rest after a run or workout. Try to complete schoolwork early or during the day to ensure a good night’s sleep.
• Physical Recovery: Stretching, rolling, and strength training will help keep your body in good running shape. Stretching is especially important to avoid the vicious cycle of feeling tight and not stretching.

Set Specific Goal Times

Having specific goal times is immensely helpful in races and workouts.

• Race Pace: In high school races, your heat may have a wide range of seed times. Know your goal pace by feel, so you’re right on target in the race. Workouts help establish that feeling.
• Workouts: Depending on your coach’s style, workouts might be conservative, meaning less challenging but also less effective. Workouts take 10-14 days to show results in a race. Private coaching is an alternative to getting workouts designed to fit your goals. Check out our private track and field coaches at Athletes Untapped.

Build Confidence and Execute Your Plan

Confidence is key to carrying out your race plan.

• Race Strategy: Look over the competition in your heat and find someone who runs your goal time. Stick with them, but don’t be afraid to push past if you feel good.
• Pace and Pain: Understanding and managing pain is crucial for distance runners. You should have no energy left by the time you cross the finish line. For milers and half-milers, being aggressive off the gun is okay. For 3k/5k runners, settle into your goal pace before slowly dropping time each lap.
• Mental Toughness: Discuss your strategy with your coach and develop the mental toughness to execute it.

Conclusion

Building yourself up to a point where weekly PRs are possible takes time and dedication. You need to be in a cycle of good health management, effective workout plans, and strong confidence. Achieving these three things greatly increases your chances of a big PR. Private coaching can help monitor these goals with an individualized plan designed for you. Check out our private coaches at Athletes Untapped.

For more information and resources, visit Athletes Untapped.