Get Better. Faster.
On Running F.A.S.T and Easy
April 7, 2009

Slow is the opposite of fast.  Slow is negative.  “I ran ‘slow’ today”.  Easy is
the opposite of hard.  Hard is negative.  “It was a ‘hard’ run”.  Runs should
be either ‘easy’ or ‘fast’.  If you are training correctly, your fast runs should
actually feel easy.

Do not confuse ‘easy’ with ‘slow’.  Slow is a measure of speed and is only
used in comparison to running fast.  I would never call a workout ‘long slow
distance’ (LSD); it implies you did not go as fast as you wished. Running
should not be ‘hard’ or ‘slow’.

If you look at the training diaries of Kenyans (see Toby Tanser’s new book
More Fire, 2009), you will see most runs are ‘easy’ with only a couple of
very fast running workouts per week.  Nowhere are the words ‘slow’ or
‘hard’ written in their diary.

You can still train hard.  By train hard I mean train smart.  But that’s
another story.

So how do you run F.A.S.T.?

F. Focus + Functional Flexibility
A. Alignment
S. Stability + Strength
T. Timing + Training + Tempo + Technique

The system used by Brother Colm O'Connell, coach at St. Patrick's High
School in Iten, Kenya who has produced more world records, world
champions, and Olympic champions than any other coach in any sport.

More to follow...
Get Better. Faster.
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