increasing running pace

Trishfitz78

Amazingly (to me anyway) I can now run 5K without stopping/walking so my next goal in to improve my time. Currently I do a turtle slow 35mins....
What's the best way to do this? Would doing intervals of 'steady run/faster run' be the best?
Thanks!!

mommarnurse

Surprisingly, I found the treadmill to help with speed outdoors.

amillenium

I do it on the treadmill...because it is very easy to pick a speed and stick with it. I do a longer run on the speed I am totally comfortable with one day and then on my next run day I try to do a run of 10-15 minutes at an increase of .5. I bounce back and forth between these two runs and increase the time of the faster paced run until it becomes my new base speed. Once I am totally comfortable with it I do the same process to go up another .5.

It is a slow process but works for me Curious to hear suggestions from others because I would also like to increase my speed!

SuggaD

Building your base and interval work.

GiddyupTim

SuggaD is right. They say the way to get faster to to build your base -- that is, run more long, slow runs, and go further. It seems a bit counter-intuitive. But it is not. Running further makes you stronger, and being stronger allows you to run faster. Of course, at some point, you have to pick up your pace and get accustomed to that. I think that people over-sell the long slow run. You also learn to run faster by running faster. Running faster makes you breathe harder, makes your lungs adapt and expand, makes it easier for you to run faster longer. Do intervals. Do sprints. Run hills and run them hard!
Back in the day, before everything became so programmed (and I was a bit younger), I used to end every one of my runs with a long sprint! Still almost do. Now they tell you: 'Do intervals, once a week.' (Pshaw! I say. In my opinion, the more you go fast, the faster you will go. But, better to follow the experts than me. Really.)

ajesmum

Trishfitz78 wrote: »

Amazingly (to me anyway) I can now run 5K without stopping/walking so my next goal in to improve my time. Currently I do a turtle slow 35mins....
What's the best way to do this? Would doing intervals of 'steady run/faster run' be the best?
Thanks!!

Treadmill sprints (HIIT) - works wonders ! Ran my 10k after doing these; best time ever!

Trishfitz78

Thanks everyone!