September maximum temperatures were above average to very much above average around broad areas of coastal Australia. The western half of Western Australia was particularly warm, with large areas experiencing September daytime temperatures in the top 10% of all years (decile 10).
Before you know it, you are running a 5k! But a lot of runners have a hard time making improvements after they have become comfortable with 2-3 mile runs. You want to continue to build your endurance and run a little further or longer. Maybe you even want to run a 10 miler or half marathon, but itâs daunting.
Perform several 200-meter practice sprints, timing yourself on each run so you can average your times and determine your average speed. This gives you a comparison point so you can track your speed training progress. Step 2. Increase your endurance by performing training drills such as pyramids and shuttle runs.tep 5. Run practice sprints weekly, timing yourself so you can compare your race times to the average you established previously. This will not only provide you with extra training for the 200, but will also allow you to trace your progress as your sprint times decrease from one week to the next.