How to run faster

mnbvcxzlkjhgfdsa12

Can anyone recommend a good app with programs to help you to learn to run faster?

I am currently able to run about 4.5 miles at a time and am working up to a 10K later in the year, I also have a few 5ks before then and would like to improve my 5k time, and ideally finish the 10K in 60 mins.

Last year I ran my first 5k in 31 min 27. Today I ran my second 5k in 31 min 24. How do I go about working towards improving this time? I’m currently following a C210K program.

Any tips are very welcome!

Orphia

Regular running should help with that. Do you have a parkrun near you to practice your 5K?

Once a week, do a 30 minute speed session including warm-up where you run faster than your 5 km pace for short bursts.

Do a longer slow run once a week to get you up to 10K.

And one or two gentle runs a week to give you more time on your feet.

mnbvcxzlkjhgfdsa12

I’d never heard of Parkrun before. I checked it out and it sounds great, but none in Miami where I live unfortunately.

I run 3 or 4 times a week and go spinning once a week currently. I’ll try a speed session once a week.

Do you know if there are apps for speed sessions? My C210K app is great but focuses on adding more time each week rather than getting quicker. I thought I might get quicker naturally as I started going further, but that doesn’t seem to be the case.

Thank you for your advice.

Orphia

@mnbvcxzlkjhgfdsa12 I program my Garmin, or do intervals with my running club. Perhaps ask about apps for speed sessions in the MFP Monthly Running Challenge thread(s).

July's thread is here:

https://community.myfitnesspal.com/en/discussion/10678103/july-2018-running-challenge

There will be a new thread in August. It's a supportive, fun, informative, fast-moving community!

I'll tag you as well there.

mnbvcxzlkjhgfdsa12

Thank you

TavistockToad

When you can run 10k and longer, you'll find your 5k pace increases.

spiriteagle99

1) increase your total weekly mileage
2) during some of your runs, do short pickups where you run faster (about 90%) for 25-50 steps) then slowly ease back to your regular pace start with 5 and work up to 10 during a run
3) on some runs, alternate longer fast segments with easy ones. It can be structured i.e. 1/4 mile for each, or unstructured i.e. from one mailbox or light pole to the next or from one block to the next
4) when you are running 25+ miles per week, start doing regular once a week speed sessions, alternating intervals with tempo runs
5) if you are running on a TM, do some hill sessions on the TM. That will build your leg strength. Since you are in Miami, hills are out, but you might look for bridges to practice if you run outside.