I need some speed!

MarshallLuke

I am a runner in training for a half (and then full) marathon. Right now I am also doing some 5 and 10Ks.

Here's my problem: I am pretty quick (i generally do just under an 8 min mile for 5K and just over an 8 min mile for 10K), but I would like to be quicker. I know that comes with training, but I was wondering if anyone had any tricks for boosting my speed with certain stretches, night before and day of meals, or training that they find helpful.

Thanks!

scottb81

Short hill sprints done twice a week will build stride strength and speed.

Find a steep hill of around 8% slope. Sprint up the hill at max effort for 8 to 12 seconds. Repeat 10 to 12 times. Start out with just a couple and increase each week. Do these two or three days apart at the end of a normal run. These can be done year round until you stop seeing improvement.

Another thing to do is simply run faster during a normal run. Towards the end of a daily run, pick up the pace and hold it for ten or 15 minutes to teach your body to run faster.

arc918

More miles, more miles, more miles. Build that endurance and the speed will come out naturally.

As you get deeper into your half marathon training, I bet you'll see your 5K & 10K times come way down.

The best thing that ever happen to my half marathons was marathon training.

Good luck!