Graduate of the C25K - kind of?
Duane,
That's how I improved my speeds. At least one day a week I would do a normal pace (then it was about 6.0) for 8-9 minutes then add 1-2 minutes of a significantly faster pace (like 6.8) then go back to the normal pace. Do this for at least 30 minutes. After doing this for a couple weeks, you may be able to increase the base speed by 0.1 mph.
Linn
That's how I improved my speeds. At least one day a week I would do a normal pace (then it was about 6.0) for 8-9 minutes then add 1-2 minutes of a significantly faster pace (like 6.8) then go back to the normal pace. Do this for at least 30 minutes. After doing this for a couple weeks, you may be able to increase the base speed by 0.1 mph.
Linn
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