Increased Speed Running plan - Know one?

moochachip

As of right now, I can easily run 3 miles in under 28 minutes. On Thanksgiving, I am running a 5k with a friend and would like to improve my speed (especially if I can get it under 20-25 minutes.) I have been searching google, am not sure what works well and is free (as a poor college student, I don't have much money to buy a plan.)

It would be a plus if you also knew a good strength training routine to go with it.

Thanks in advance.

dorothytd

Bump!

_JR_

What is your current plan?

cmcollins001

I guess you would just put one foot in front of the other...really fast. Right?

ixap

Just google for an intermediate or advanced 5K training plan. It will have speedwork in it.

jenluvsushi

I have heard that HIIT training helps increase speed greatly.

AZKristi

There are lots of suggestions on how to train to improve performance in Runners World and its available in many libraries. One thing I see suggested frequently are fartleks (see link below).

http://en.wikipedia.org/wiki/Fartlek

Im_NotPerfect

Google Hal Higdon's training plans. I've heard really good things!

jekissa729

I have the runkeeper app which offers some free plans. You can also set it for interval workouts, where you run fast for a period of time, steady, and slow. 3 miles in under 28 minutes is great! I am also running a 5 k on Thanksgiving

moochachip

What is your current plan?

As of current, I am running 3 times a week. I ran three miles today, and figured one of those times I should shoot for 6 miles. Other then that, I do not have much of a plan.

arc918

Step one: run more miles

Then try some fartleks (do a search on this forum, I wrote a long post on it)

dsjohndrow

Long runs have helped my 5K times. I would try Bridge to 10K B210K, or a 1/2 Marathon plan.

moochachip

I have been reading Runner's World (online), and have found it helpful.. I noticed their plan for running was a bit of money.

Hal Higdon and Fartleks will be researched

I have the runkeeper app which offers some free plans. You can also set it for interval workouts, where you run fast for a period of time, steady, and slow. 3 miles in under 28 minutes is great! I am also running a 5 k on Thanksgiving

Thank you. It is much better then I could have done several years ago. I am just a glutton for punishment. Good luck to you.

ExcelWithMel

Hal Higdon (free downloads)
Chi Running (borrow the book free from the library)

I used both to increase my running speed AND distance.

Kickinkim418

Some ways to improve speed are to run more miles, include tempo runs in weekly training, and to include speed workouts in your weekly routine. Check out Hal Higdons training schedule here.

http://www.halhigdon.com/training/51132/Half-Marathon-Intermediate-Training-Program

MorganLeighRN

Step one: run more miles

Then try some fartleks (do a search on this forum, I wrote a long post on it)

This and add in hills. Sprint up a hill (a good sized hill) and than jog down, repeat!

HypersonicFitNess

Runner's World has a training plan to increase your speed for a 5k, 10k, half or full marathon. It's day rotations of speed intervals, short runs, rests and long runs for each week in your training (they have a training guide depending on your level - beginner, intermediate or advanced).

moonshadows72

Run Double is an app i use on my droid phone. It has a program that you can get called 5k improver. Based on more interval training to help you increase your speed.

http://rundouble.freeforums.org/viewtopic.php?t=13&p=27

http://community.weightwatchers.com/Blogs/ViewPost.aspx?threadID=1698081

justrunjon

Until you improve your distance it will be hard for you to improve your pace! your 5k pace will naturally improve when your running regular 5/6/7 mile runs! but if you really just want to improve your 5k pace quickly then try

8x400 meter runs at just under your 5k pace with 200 metre walking breaks, please do warm up properly tho

so it would be 400mtres at 5k pace followed by a 200 metre walk x 8 once a week along with your other running

scottb81

In the long term running more to build aerobic capacity will work best.  Also include a weekly 90 min to 2 hr long run.

In the short term the best thing you can do is track repeats once a week.  Do around 8 to 10 x 400m at 5k pace with a short rest between each one.  You could later move up to 4 to 6 x 800m and 3 to 4 x mile.

Another good workout is a 20 min tempo run at a hard but sustainable pace.

Also recommend you spend $20 and buy a good training book.  This will be much better than the conflicting information you will get off the internet.  Here are a few recommendations 
Athletic Training by Arthur Lydiard, available free at http://www.lydiardfoundation.org/pdfs/al_training_eng.pdf 
Daniels' Running Formula by Jack Daniels 
Run Faster from the 5k to the Marathon: How to be Your Own Best Coach by Matt Fitzgerald & Brad Hudson 

_JR_

show previous quotes

Step one: run more miles

Then try some fartleks (do a search on this forum, I wrote a long post on it)

This and add in hills. Sprint up a hill (a good sized hill) and than jog down, repeat!

Agree!
Works for me!