3. Rule Three: Add Some Speed Drills

If you want to quicken your running times, you need to add in some speed work. Speed work will help you to recruit fast twitch muscle fiber to help you run like the pros. Even if you are not a pro, your running times can definitely benefit from speed drills. So depending on your race distance, choose short distance speed work, like 400 meters for 5k runners or 1-mile repeats for marathoners.

Rule Four: Cross Training is a Key Component of Training
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