Laura Doss/Fitness MagazineBy the editors of FITNESS; drills created by Dave Kuehls
Pushing the pace is not just for stopwatch nuts looking for faster times on race day. Speedier strides burn more calories per minute and boost your cardiovascular capacity, making everything you do -- from errands to exercise -- feel easier, says Dave Kuehls, author of How to Run a Personal Record. Follow his drills to stop huffing and start hauling.
Related: The Top 7 Foods for Runners
Do speed work on a track -- the distances are measured out for you.
How to do it: Run ladders: Try a 200-meter sprint, 400-meter fast, 600-meter moderate, 800-meter slow. Reverse order back to start.
Why do it: Upping your tempo strengthens your legs and increases your lung capacity.
Run at goal race pace for an entire workout.
How to do it: Check your watch every 1/4 mile to make sure you're being consistent.
Why do it: Practice helps your body memorize a desired speed.