c25k - increasing speed

The first time I did the c25k I did the pace that I was comfortable with. I run about an 11.5 min/mile. If you can actually finish the 5k, your pace is not important, unless you want to be running faster. I did it so that I could particpate in 5K runs with my friends. Losing weight was not the goal, but a great side effect.

I waited about 6months (running regularly during that time) and then did the C25K again, but this time at a faster pace.

I like tempo or speed work runs once a week. I do not do the c25k so I'm not sure how this would fit into that but for me I set one day a week which is my speed day. Each week they alternate between a tempo run or a speed work day.

Tempo runs consist of mileage a bit less than my long run of the week, usually 5-8 miles for this run and I run about 22 miles a week. I will do one mile of warm up and one cool down then the miles renaming in the middle are about 5 seconds less than my goal race pace. I always feel very winded but am able to finish the distance with out a break. runnersworld.com will give you a good idea about your pace/distance if you go to the training plan section

Speed work consists of heading out to a track and running mile repeats with half mile rests. The distance is usually the same as the tempo run when you add in the 1/2 mile rests. So for a 5 mile speed work day, it is 1/2 mile warm and cool then 2 mile repeats with half mile rests between each sprint totaling 5 miles. The pace for the mile sprints should be about 5-10 seconds faster than your race pace or as fast as you can possibly go and sustain for a mile.

I did this for my half marathon training this year and shaved FIFTEEN minutes off my half marathon PR! Message me if you have questions!

When you're just starting out running, speedwork is the LAST thing you should be worried about. Just run...put some mileage down. Try to never increase your weekly mileage more than 10% at a time. If you run 90 mins week in 3 runs, then the following week don't add more than 10 mins total, so maybe to runs @ 35 mins, and 1 @ 30 mins. 3rd week, add another 10 mins total, etc etc. Just run at a comfortable pace where you can at least say a full sentence without sounding like you are about to keel over.

The more mileage you put in (endurance), speed will come eventually.

When I did C2 5K the first time, I think I just concentrated on being able to go the full 3 miles first. After that I kept trying to challenge myself between each mile marker (outside running). Like the first 1/2 mile I'd do in 5:20 so then I tried to pick up the pace for the next 1/2 mile, with a goal of doing 3 10 min miles. I also added more distance and this helped as well. I think my fastest 5k time (I "raced" 3) was 27 some odd min and I completed the ING half marathon in 2:18ish.

I love running outside, but I've moved to indoor running during the winter (after having done C25K outside last summer) and have found that using the treadmill has really helped improve my speed! I randomly ran about 2.5 or 3 miles outside when it was nice a few weeks ago, and I surprised myself by running it at close to 10 min/mile. I had been averaging 11:30-12:30/mile outside before that.

The benefit to the treadmill is it forces you to run at a constant pace, which for me is much more difficult than running a varied pace outside. I set both time and distance goals - I don't always meet them, but it's helping me to improve my overall endurance and speed. An example workout for me would be running 1/2 a mile at 5.5 mph, then 1/4 at 5.7, then 1/2 at 6, then 1/4 at 6.2, then 1/4 at 6.5.... How long I spend at each speed depends on how I'm feeling and how long I'm running. The longer runs will have a slower average speed - I can run 2 miles in under 10min/mile, but I'm not there yet for 3 mile runs. I try to build up my speed through the workout so that I'm not "winding down" at the end of my run - in races I'll need extra stamina/endurance to push through the end. I begin and end each treadmill session with a five minute, 1/4 mile brisk walk.

If you run once or twice a week on a treadmill, then you can use it as a more structured gauge on your speed and slowly work to push yourself faster/longer. It's so exciting when you bump the speed up higher than you have before or run longer at a higher speed than you used to be able to.

Ok, I'm not a personal trainer, but I average just under 9 minutes per mile and completed my last 10km run in under an hour. There are a some things I find really helpful when trying to pick up the pace:

Interval Training - The best way to run faster is to train faster. Separate high-intensity bursts of energy with rest or jogging. Try sprinting (unable to speak, lungs are about to burst sprint!) for 20 seconds, then jogging gently for a minute. You can mix it up a bit as your fitness level raises and try longer bursts of speed with shorter rests.

Fartlek Training - I think this originated in Sweden? Basically, your route dictates your training and you use changes in terrain or direction to alter the effort you put into your workout. It's a bit like interval training but with no timing! I often use my ipod to dictate my training - when the track changes I put in more effort, when it changes again I slow it down a notch.

Weight Training - You may also like to do some weight training on days when you don't run - you should aim to build muscle endurance not muscle mass, so use smaller weights and do more reps.

Hope this helps!