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(What makes you fast, Do you really need to be fast?, Don't forget…
What makes you fast
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Economy (gear, body weight)
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Don't forget strength
Early in the season, do 4-6 weeks of heavy lifting (high weight low reps)
Add some plyometrics to build power (plyometric step up, squat jump)
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Can be a limiting factor, especially if your cardio is good!
Add some HIIT
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Tabata: 20 seconds hard, 10 seconds rest (8 rounds)
Economy
Losing weight may help, but it's often overrated
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If you train to be faster, you will be faster at any weight
Start with "fartleks"
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Can do this even as a beginner who's just walking. Listen to music and pick up the pace during the chorus of the songs
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Are you the hardest working hiker among your friends ... and still the slowest on group hikes? As unfair as it seems, hiking a lot doesn't automatically translate into speed on trail. The good news is that making a few tweaks to your workout can really ramp up your speed relatively quickly. So if you want to shock your friends and delight yourself by morphing into a speed demon, this is the episode for you. So grab a pen and paper and get ready to take some life-changing notes.