I am always asked how to do negative splits in road race or/and create more spin (cadence) of legs. Most of our runs are done at conversation pace especially long run. What I like to do at then end of long, around 2-3 miles from end, pick up the pace. This can be at goal race pace you want for your next race. This teaches the body to do negative splits and improves your leg spin/cadence. Another way to improve leg speed is running down hills fast. Many put breaks on for down hill running which can put more stress on the knees. Relax the upper body and lean a little for the heel, just let it go. This forces the legs to spin more.
The blog will be going through changes in the next week or 2, which all good. Now that my personal life is calmer, I will be posting more blogs.
Pam, RRCA Certified Distance Running Coach