Want to run faster? Get the February 2020 Running Calendar with 10 Tips to help you get faster this month! NEW workout calendar free pdf printable.
Print out the calendar and plan out your runs and workouts. Incorporate the Run Faster Tips. Some are tasks to check in with your gear, body or mindset. Some are ideas for running workouts. And some are reminders that should help you run stronger this month.
*You’ll get the Calendar via email if you’re already signed up on the Run Eat Repeat email list. If not you can click here to get it now –
Run Faster Tips for this month:
- Write your MAIN Goal for the month
- Plan your workouts
- Create a 30 minute Tempo Playlist
- Choose a mantra that makes you feel fast
- Full body check-in and take notes
- Use your mantra during a long run
- Focus on proper arm swing
- Do strides after an easy run
- Check your gear and replace as needed
- Run Hill Repeats
How to use the running tips for this month:
There are 10 tips you can incorporate into your training / workout plan that can help you run faster and feel more confident. But you should always listen to your body as the first priority.
Make sure you are healthy and injury free before incorporating any new workouts or tips. You can’t run faster if you’re injured or sick!
Set your BIG Goal and your immediate goal so you’re focused and able to see what you’re working towards.
PLAN PLAN PLAN.
If you’re new to running and speed work – start off with ONE speed style run a week. So choose between strides / hills / tempo – incorporate one of those into your plan. Then, you can repeat it 1 time a week for a few weeks until it’s getting easy.
From there you can try the workout faster OR do a few more (time, distance, repeats).
Take care of your body and mind with proper rest, fuel, hydration, self talk, etc.
10 Tips to RUN Faster
1. Write your MAIN Goal for the month
What is the BIG Goal you’re working towards?
What is your main goal for this month that will help you get closer towards that goal?
Get the GOAL SETTING WORKBOOK here <- it’s very helpful for identifying your top goals and planning how to get after it.
2. Plan your workouts
Plan your training for the month. Use a pencil to write in your runs and workouts on the calendar. Or use an app or digital calendar (I use Google Calendar for my appointments and a paper calendar for my training plans).
Then, at the start of each week update as needed.
3. Create a 30 minute Tempo Playlist
It doesn’t have to be exactly 30 minutes, but aim to make a playlist with about 10 minutes of warm-up songs / 10 minutes of faster tempo songs / 10 minutes of cool down songs.
4. Choose a mantra that makes you feel fast
Choose a phrase, power word or mantra that makes me you feel fast, confident, strong, powerful or all of them!
5. Full body check-in and take notes
Before your run – scan your body head to toe and pay attention to how each area feels. Note how you feel in your running log paying extra attention to any tight, sore or body parts that are trying to whisper to you.
How does this feel?
Is it sore? (Where exactly? How much? Describe it.)
Is it tight? (Where exactly? How much? Describe it.)
Is it tired? (Where exactly? How much? Describe it.)
Need a Running Log?
6. Use your mantra during a long run
What’s the mantra you picked that makes you feel fast? Use it during a run!
7. Focus on proper arm swing
Running form is important and bad form can make running feel harder! Good running form can help you feel stronger and faster!
Arm swing is one aspect to proper form, but it’s a good place to start if you want to work on your form.
8. Do strides after an easy run
Strides are the secret to running faster! Do a set of strides after an easy run once a week.
Not sure what is a stride? Or how to do strides??
Check out this post:
9. Check your gear and replace as needed
Look over your running gear and replace any items that are worn, torn, stink, don’t do their job (I’m looking at you sports bras!), make you feel self-conscious, don’t fit properly, require repeated adjustments while you’re running, etc.
How many miles do your running shoes have on them? Is it time to replace them?
10. Run Hill Repeats
Hill repeats can be a great speed workout. They’re super challenging, don’t require a track and make you feel faster when you get back to running on flat surfaces!
If you’re already on the Run Eat Repeat Mailing List you should have received the printable calendar via email!