1km Challenge

Image via Wikipedia

If you've ever wanted to improve on your time on a 10km,  21,1km or even a marathon or wondered how some runners continue to improve, while your times always seem to stay round about the same?

The answer is simple... speed training.

Runners World has put together a simple program over four weeks to help you improve your 1 km time.

Have a look at the link here.

The idea is to do a 1 km time trial and record your time. Then follow the program for four weeks.  At the end of this you should have improved your 1 km time and as a result you should improve over 10 km, the half marathon and probably even the marathon.

Why not give it a go now? Winter is almost over. If you increase your speed now, you may even run PB at your next summer race.