Q. I run 30-40 miles a week, including speedwork. I have good endurance and can hold a hard pace, but I often get out-kicked at the finish by the same people. What can I do to improve my kick?
A. You need to have the ability to ‘change gears’ by accelerating powerfully, even when you’re tired. I don’t think running more or faster speedwork (either intervals or tempo runs) will help, since you can already maintain a hard pace. Too much speedwork will just leave you injured.
Instead, finish two or three of your harder runs each week with four to six fast strides as part of your cool-down. Strides are short, fast accelerations of 15-30 seconds, with 30-45 seconds jogging in between. Start each stride at normal running pace and accelerate to your fastest ‘relaxed’ speed. Concentrate on maintaining good form – this should keep you from running too fast.
It also sounds as if your racing strategy is to push hard and hope it breaks your rivals. But if they’re able to draft behind you, this may not work – a drafting runner doesn’t work as hard as the runner on the front.
Also try throwing in surges during the race. Rather than holding a constant hard effort, use your newfound acceleration to surge for 30-60 seconds every five minutes or so. Aim for a surging pace that is 10 seconds per mile faster than your average race pace. Sometimes this will let you break away from a runner who is drafting. Even if it doesn’t, you may be able to tire the kick out of your rivals.
—Benji Durden, coach and former international athlete
