#2: Change Your Pace
Your body needs variety in it’s training pace just as much as it needs variety in the type of cardiovascular training you do. Therefore, changing the speed at which you run is important.
One or two days a week don’t forget to throw some speed work into your training. That means running varied distances at faster than your normal steady run pace.
The Swedes coined the phrase “Fartlek.” That translates to “speed play.” So let’s say you are out for a four mile run. Instead of running the entire run at one steady pace, mix up your pace. You don’t even need a watch.
Legendary runner Jim Ryun used to run fast from one telephone pole to another along the straight stretches of road in Kansas. When he got to the next pole, he would jog slowly until he reached the next one and then he would pick up the pace again.
Mix it up. Run fast for thirty seconds, and then easy for two minutes and then moderate for three minutes. You get the idea.