6. Practice speed under controlled conditions, such as on a treadmill or trainer. This allows you to focus on high turnover and maximizing your effort without having to deal with distractions such as cars, wind and hills. My biggest improvement in running came after a winter in which I performed all my hard runs on a treadmill. Setting a goal pace on the treadmill allows you to turn your brain off and just run, and it forces you to maintain a higher cadence. As you can imagine, there is no slowing down or “settling in.”
The most important step toward regaining speed is to put your ego aside and stop counting mileage. But if bigger numbers still make you feel better, you can always join the rest of the world and count your weekly volume in kilometers.
Olympian Samantha McGlone is a former 70.3 world champion and was runner-up at the 2007 Ironman World Championship.