Miles:
1031 total / 10 in 2014
Goal:

To one day run a marathon! But I only started C25K in January 2012 so I have a fair way to go yet!

Stacey R. ran: How do you increase s...

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  • 2 miles
  • 00:24 time
  • 10:26 pace
  • 309 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
good once round the park 2.3 mi 00:24 10:26 pace

How do you increase speed? I've been bumbling along at this pace for ages and I would really like to do a sub 30 5K sometime soon!! Any advice?

  • Kari E.
    Kari E.

    I'm sure there are some very methodical ways of increasing speed out there, but for me (though I'm not speedy!) it did happen naturally as I became stronger and ran farther distances. I think I've heard that adding speed bursts occasionally can help, but I'm not sure. And you aren't "bumbling" - you're running, and it's a very good pace!

    over 2 years ago Like1 person

  • Gavin
    Gavin

    After warming up and some usual pace running you can inject pace into your run eg faster between the lamp post or tree and the next (or similar) for 4-6 times, depending on distance (short to start 30-60m). Then continue with run at normal pace. Or after warm up specific session of reps x set distance. Or treadmill running and running at a set distance at an increased pace before reducing speed for recovery and repeating x to suit. You will naturally get faster as you get stronger. It also depends on ....

    over 2 years ago Like1 person

  • Gavin
    Gavin

    What you mean by speed? Speed endurance or pure speed I suspect you mean the latter in relation to your sub 30 5km.
    Have a think and experiment. One speed session a week of the three sessions minimum for a sub 30k. Remember rest, regular training and planning also will impact. Anything else please ask.

    over 2 years ago Like1 person

  • Stacey R.
    Stacey R.

    I will try that Fegrig, the idea of running faster between certain points. I tried that today, sort of, but it didn't make much difference to the overall finish time because I had to slow down so much to recuperate!! But I'll keep at it and see if I can do that sub 30 on July 8th! :) I was wondering about increasing distance too Kari. I'm 4 weeks into a 13 week 10k plan, so maybe that will help me too. Thanks you guys!

    over 2 years ago Like

  • Gavin
    Gavin

    It's unlikely to yield a faster overall time in the short term Stacey the rationale is to adapt the body to a different pace and load this will in adapt aid the adaption of you to run at a higher ace for longer. If it is a robust 10k plan there should be some speed endurance sessions planned within the schedule.

    over 2 years ago Like