Exactly How To Change Your Cardio Routine If You Want To Set A PR

RELATED: WHY YOU NEED TO STOP IGNORING THIS CRUCIAL BODY PART DURING YOUR WORKOUTS

Then, make these switches:

Do This: A tempo or threshold run once a week. “These are good for pace training, and they also build endurance,” says Gaudette. Warm up for a mile or so, then run three to four miles at your 5-K pace (or a bit faster than your goal 10-K pace); finish with a mile cooldown. Fill out your week with three or four moderately paced runs.

If you’ve run on a treadmill in your life, you’ll be able to relate to these thoughts every woman has had on the treadmill:

Drop This: Multiple speed-work sessions a week. Limit yourself to one or two fast runs to sidestep injury, says Gaudette. “A runner’s aerobic and anaerobic fitness develops at a faster rate than their tendons, ligaments, muscles, and bones. So you can run faster without breathing hard, but your muscles and tendons can’t handle the stress.” Plus, adding in more speed workouts won’t help you reach your goal pace in a month or two; getting faster is gradual, says Gaudette, and it takes about a year to make significant, lasting changes.

For more fitness tips, check out the April 2017 issue of Women’s Health on newsstands now.