Running speed

robinaddison

So I've recently completed the c25k program and can run a 5k. Now I need a new challenge, so thought I'd work on my speed. Presently, I run5k in about 36-40 mins (12 min mile approx). I'd like to drop that time to about 30mins (10 min mile). My question is this - how do I get there? Any good apps or brilliant ideas?

scorpio516

Volume, volume, volume.

You want to get faster, run more. Increase your mileage 10% a week. Keep at it.

bigbrownkid

like the person above me said, as you increase your distance your endurance builds, this will allow you to run shorter distances faster. try training for a 10k or keep increasing

RGv2

Intervals. 5K's aren't a long distance (in the scheme of things).

Yes, at the point you are at, increasing your distance and amount of time you run will drop your time. I don't know what kind of distances you train at, but running intervals is a too that many distance runners use to prepare for races.

I used to run competitive 5K and 10K distance, and I always ran intervals when preparing for races (usually 5 mins).

carrieous

Strength train on non-running days got me faster.

wolfchild59

My pace had become totally stagnate when all I was doing was running. I grabbed a Hal Higdon training plan and modified it a bit to fit my schedule, so this is what I started doing instead of only running:

Sunday - Long run day, increased by one mile each week
Monday - Strength training, heavy, upper and lower body
Tuesday - 3-5 mile run
Wednesday - Interval training for either speed or hills (alternated every other week)
Thursday - Strength, same as Monday plus 3 mile run
Friday - Rest
Saturday - 45-60 minutes cross cardio (any cardio but running, ARC trainer, bike, stair mill, etc)

Following that program that I went from running 10+ minute miles at a 5K distance and 10:30+ minute miles for longer distances to running a 10K in 9+ minutes per mile (on an injured leg) and two half marathons at 9:32 minutes per mile.

workout_junkee

Strength train, intervals, strides, tempos, longer distances and cross training are all great.

I noticed an in speed when I added a longer run. HIITs and intervals also helped me.

I recently added strength training 2-3 days a week. I am a month in and can already tell a difference.