To be faster I thought, "be stronger on the hills". So during the past few months, I began incorporating hill work into my runs again. This included hill repeats once a week and no more walking....well almost none. For the most part I decided to run hills during all workouts and run them hard. I also began increasing my general pace, no longer settling for slower long runs. Don't get me wrong they are still slow but about 5-10% faster on average. I attribute most of this to running rather than walking the hills.
Last week I went to the track with a friend of mine. It was the first time I had been to a track in over 5 months.
1.5 mile warm up
6 x 1/2 mile repeats with 1/4 mile easy between each
1 mile cool down
What do you do to build strength and speed? Please share your secrets.