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Running advice needed

angela1700
angela1700 Posts: 31 Member
edited January 2 in Fitness and Exercise
So, I am finally running 5k without any walking breaks. I have been stuck at 47 minutes for the past 2 weeks. (5k is my long run once per week, with shorter runs on other days.) I would like to work on speed, but, not sure how to go about it. I felt like I was running faster today, but, I guess I wasn't. How do I train myself to run faster, and not just feel like I am. (If that makes sense!)

Replies

  • Mokey41
    Mokey41 Posts: 5,769 Member
    I used the C25K program to learn to run then went back and did it by running the walk sections at my regular pace and the run sections at a faster pace so I could use the slower parts for recovery. You can do the same with just a watch and set yourself time limits for slow running and short sprints. You really only improve if you keep pushing yourself to do more.
  • scottb81
    scottb81 Posts: 2,538 Member
    The short answer is to run a lot of miles for a few months, mostly easy, occasionally faster, to build up your aerobic capacity.

    The longer and more detailed answer is here: Athletic Training by Arthur Lydiard, available free at http://www.lydiardfoundation.org/pdfs/al_training_eng.pdf
  • dsjohndrow
    dsjohndrow Posts: 1,820 Member
    Train for a 10K. Longer runs will help more than anything else. And when you get to 10K train for a half marathon. I have taken off 8 minutes since my first 5K in March and I am ready for my first half.
  • BrunetteRunner87
    BrunetteRunner87 Posts: 591 Member
    Train for a 10K. Longer runs will help more than anything else. And when you get to 10K train for a half marathon. I have taken off 8 minutes since my first 5K in March and I am ready for my first half.

    This is what I did! I was just doing 5Ks at the beginning of summer, but decided to do a 10K. I gave myself 3 months to train, using the bridge to 10k program on my iphone and repeating every week (and took a week off for vacation).

    I did my 10K Oct. 7, and I just did a 5K today. Today's 5K was almost FIVE MINUTES faster than most of my 5Ks before I started the 10K training program!

    People also say to build speedwork in, like doing fartlek runs or tempo runs. I've just started to experiment with those 2 weeks ago (I'm working on doing a faster 5 mile now).
  • ixap
    ixap Posts: 675 Member
    The short answer is to run a lot of miles for a few months, mostly easy, occasionally faster, to build up your aerobic capacity.

    The longer and more detailed answer is here: Athletic Training by Arthur Lydiard, available free at http://www.lydiardfoundation.org/pdfs/al_training_eng.pdf
    This is a great resource if you take a few minutes to read it!
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