After C25K, how to increase speed.

madisonpw95
madisonpw95 Posts: 13
in Fitness and Exercise
I am currently on week 7 of the C25K plan (my app has it lasting 8 weeks.) I am doing my training on a treadmill for now, until the weather warms up a bit, and I am running really slow at 5.0 mph (12 minute miles.) Once I finish the program, I want to work on my speed. I would like to get to under 10 m/m, at least, but what is the best way to do that? I've read that increasing distance is really good, but should I just keep running at 12 m/m pace for longer distances, and then one day when I do a 5k distance, just speed up? Or should I do a more structured plan like longer, easy runs on one day and then shorter, faster runs on the other days?

Obviously, I am very new to running, and I just want to know the best way to get my speed up. Any suggestions would be greatly appreciated!

Replies

  • fionat29
    fionat29 Posts: 717 Member
    I'm interested to know this too, I'm on week 3 of C25K, in training for a Race for Life 5K in May.
  • Phaedra2014
    Phaedra2014 Posts: 1,254 Member
    You can do running drills or interval training for speed. Best would be to work on running more distance. I think the more you practice the better you get at both.
  • RyanDryFly
    RyanDryFly Posts: 92 Member
    The thing that has worked best for me is doing one day of speed training where you run outside your comfort zone for short distances at a faster speed. I do my speed training once a week and complete a three mile run. The first mile is as fast as I can go and the next two are are my half marathon race pace. My pace has increased over the last 5 months from 12 m/m to near 8 m/m. I did 9 miles in 74 minutes during my long run this Saturday.
  • dbmata
    dbmata Posts: 12,950 Member
    Add in sprints, intervals, fartlek runs.

    Also increase your mileage. I've been told more than once that a good 10k makes for a faster 5k.
  • DangerJim71
    DangerJim71 Posts: 361 Member
    I do one day of intervals, one day of tempo and one day of distance. I fill in the non run days with cycling and swimming and lots of it. I'm a pretty slow triathlete but all the training has made me a decent runner. When I started running I was ready to puke after running a 30 minute 5k. I've got that down to 21:17 but it took a year and a half of dedicated work.
  • ThickMcRunFast
    ThickMcRunFast Posts: 22,511 Member
    Speed work without a base will only give you marginal gains. As a new runner, you need more miles on your legs.

    If you want to run a faster 5k, train for a 10k.

    After you've been running comfortably for a few months, start introducing speed work (tempo runs, hill repeats, intervals, etc)
  • _Zardoz_
    _Zardoz_ Posts: 3,987 Member
    Speed work without a base will only give you marginal gains. As a new runner, you need more miles on your legs.

    If you want to run a faster 5k, train for a 10k.

    After you've been running comfortably for a few months, start introducing speed work (tempo runs, hill repeats, intervals, etc)
    This you need to get the miles in and have a good endurance base then you'll speed will build up naturally. When you have the base then you can start killing at intervals. Also to add when you finally run outside don't be surprised if you find it a lot harder.
  • xenl
    xenl Posts: 46 Member
    In the Army we do what they calls 30/60s or 60/120s. I find that those help a lot. Sprint for 30 seconds/jog(or walk) for 60 seconds and repeat 8 or 10 times. Once you're comfortable with that increase the intervals to 60 seconds and 120 seconds. It helped me a lot. I went from doing my two miles in 18:30 seconds to under 16 minutes in a few months. These were done once a week and the rest of the runs were distance runs.
  • cmsmj1
    cmsmj1 Posts: 66 Member
    I could run 5k by the time I did week 7. I;d say, get outside and do a run there - you;ll have a variable pace and that will make you realise that steady plodding along on the treadmill is not preparing you optimally for actual running.

    C25K is great - it works. Treadmills are also great when it is grim and you have no outside options, but it is not the same animal and so you'll find it harder than you think when you do get outside.

    can you set the treadmill to a time limit and get it to vary speed to get you there?
  • mrsamanda86
    mrsamanda86 Posts: 869 Member
    I don't think I've ever seen this suggested, so there could be a reason for that. BUT... can't you just implement the C25k training and instead of walk/jog intervals, just make it jog/run faster intervals? I've just started jogging, and am currently only doing treadmill. I just go for as long as I can before having to walk. I'm at about 40-50 minutes straight of jogging. I've only gone from 5 to 5.1 and figure that every other run I do, I will try to up it by .1 or .2 in speed, I only do one "long(for me)" run a week though.
  • KeithAngilly
    KeithAngilly Posts: 575 Member
    Speed work without a base will only give you marginal gains. As a new runner, you need more miles on your legs.

    If you want to run a faster 5k, train for a 10k.

    After you've been running comfortably for a few months, start introducing speed work (tempo runs, hill repeats, intervals, etc)

    this^^ endurance before speed
  • eldamiano
    eldamiano Posts: 2,667 Member
    There are various things you could do.

    Firstly, I would just keep practising 5k runs and see how far you get. If you are losing weight too, you should be able to improve on your times as a result. Just keep going until you find that you are not improving on your best times for a fair amount of time. Push yourself and you might be surprised. Longer runs are good simply for variation and keeping interest levels up - different challenges.

    Also enter a local race. See if you have a Parkrun near you. People always tend to go faster in races as they are more exciting and give people adrenaline.

    At a later stage you might want to consider speed training, so any kind of exercise/repetition running that gets you running at a faster rate. e.g. run fast for 1 mile, rest for a minute, repeat cycle 4 times.
  • resistance_freak
    resistance_freak Posts: 899
    For me, getting faster was almost as much a mental challenge as it was a physical. BUT! The first thing I'll say is that you should not increase your speed or your mileage significantly (more than 10% or so per week) because your body will almost certainly fail on you in one way or another.

    Next I'm going to agree with a couple of others here that said to build up your endurance first before worrying about speed. Chances are you CAN run as fast as you want to (for your NEXT goal anyway). The issue is most likely that you can't run that fast for very long. That's where building your endurance comes in. So at first add more miles at your current pace. Then start mixing in some shorter runs at a faster pace to the point that it makes you really have to push yourself to that point that you didn't *think* you could do it.

    You'll get there if you keep it up :) Feel free to message me if you like for more detailed advice.
  • jetlag
    jetlag Posts: 800 Member
    A running friend of mine suggested to me to redo the c25k, but run at top speed in the runs and then jog in the walks. It's interval training, basically, but coached as you already have the app.
  • ibleedunionblue
    ibleedunionblue Posts: 324 Member
    1. Intervals: 1 day a week, run a set distance repeatedly at a faster speed. (Such as 800's or 1/2 mile on the TM)
    2. Increase distance of long run 1 day a week.
    3. One of my favorite TM exercises is a "Hills" workout. It has greatly increased my speed. Just set the TM to an incline and run. I do a ladder in which I start at 3.5, and work up to 5.0.
  • runner_bear
    runner_bear Posts: 11
    Just keep running - it worked for me. I've been running for almost a year now. My first 5k in May last year I did in 34mins. My current 5k PB is 28:16 - and I've not done an ounce of speedwork, intervals, HIIT, hill reps, tempo runs.. I've just ran regularly and increased my mileage. After my half-marathon in February I'll start looking at specifics to help me get faster, but I was told that for the first 6 months at least any kind of speedwork or interval training should play a very minor role and that building mileage is key.
  • rduhlir
    rduhlir Posts: 3,550 Member
    One of the biggest speed increases for beginners is just time on your feet. The more you run the faster you will naturally get. I have been running a year and have just now brought in speed work. My first 5K I finished in 34 minutes, my last one (Oct.) I finished in 31:51, and that was just from doing more miles.

    You can also bring in one day of speedwork. Intervals, tempo run, hills...they will all work. But being new to running, only dedicate one day to speed...all the other days should be nice and slow.

    Just remember though, being new to running your bones and stuff are still adjusting to the new exercise. Even well known coaches (Hal Higdon, Jeff Galloway, Coach Jenny) all agree that you should have at least 6 months of running experience before bringing in speedwork, and that is just to make sure that your bones and muscles have adjusted to running. A lot happens in your legs when you start running that you don't realize or feel.
  • RunnerElizabeth
    RunnerElizabeth Posts: 1,091 Member
    Speed work without a base will only give you marginal gains. As a new runner, you need more miles on your legs.

    If you want to run a faster 5k, train for a 10k.

    After you've been running comfortably for a few months, start introducing speed work (tempo runs, hill repeats, intervals, etc)

    This. I got my 5k time down from 40 mins (all running) to 26:04 (it was a super cold day 12 windchill, and an asthma flare up, I knowI can do better) by training for half marathons. I started speed intervals and tempo runs after my pr 5k, because at this point I run 25-30 miles a week, long runs in the 12-15 mile range, unless I start training for a full marathon, I'm not going to be able to add more miles, so speed training it is. But I've been running for a year and a half. I wouldn't recommend adding speed training until you've been running at least 6 months.
  • aelphabawest
    aelphabawest Posts: 173 Member
    I agree with everyone who recommended interval training - fartleks, tracks, etc. Fast, than slow. You're kind of doing a variation of it in the beginning of C25K programs by alternating walking and running.

    I also agree with the more miles getting you faster as well - I started doing a C25K in June '13. I was doing something like 2 miles in 30 minutes - now I regularly do my 4 mile base run in that time, did a 12K in an hour, and am training for a half marathon.
    I've done only minimal interval training, though it is on my to-do list to start incorporating into my routine.

    Also, if you're running on a treadmill make sure that you have it on a 1 or 2 incline at least. Source: http://running.about.com/od/treadmillrunningfaqs/f/treadmillinclinesetting.htm, and http://www.marathonnation.us/marathon-training/top-five-treadmill-running-tips/
  • _Josee_
    _Josee_ Posts: 625 Member
    More miles, more miles, more miles.
    You can go a bit farther on each run or add one day a week of running. Don't increase the distance too much too soon thought. 10% increase per week (total weekly mileage) is the norm to avoid injuries.

    Speedwork for a new runner is a waste of time in my opinion... You'll risk injuries for nothing. I got my 5K time faster by training for a half marathon. Can't wait to see what marathon training will do to my half time! ;)
  • madisonpw95
    madisonpw95 Posts: 13
    Thanks everyone! So basically just keep running more, and I'll be okay! Sounds easy enough to me. I can't wait to get outside and run (once it warms up. I figured it wouldn't be good for me to be in pain from cold AND running at the same time. Ha!) and I'll definitely be working on adding more miles and building endurance. My goal for this year is a Half - which is a scary thought to me but I figure 11 months is enough time to get from 2.5 miles to 13.1, right? Thanks again!
  • wombat94
    wombat94 Posts: 352 Member
    I'll agree with what many others have said... as a new runner, the way to get faster is mainly to just run more miles.

    I ran my first 5K about a week before I formally finished up C25K... my time was 36:45 - so just a little faster than 12 minute miles.

    8 months later I ran my PR in the 5K to date: 29:23 - just under a 9:30 average pace.

    In the intervening 8 months, I did NO formal speed workouts, but I did run over 650 miles at progressively longer distances... a 10K, then a 7 mile race, then a 10 mile race and finally two half marathons - the second of which was just 4 days before that PR 5K.

    Running longer distances and more miles - especially for new runners - will naturally increase your speed at shorter distances, up to a point.

    I'm sure now that if I wanted to get significantly faster at the 5K, I'd need to focus on speed work, but the initial improvement was all about the miles.

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