Best way to increase speed when running
I am pretty much done the couch to 5K program. I am running(slow jogging..lol) at a 4.3. Yesterday I did 15 minutes at 4.5 then 15 minutes at 4.3. I plan on trying to keep increasing it a little at a time. Is there a better way to do it? I am signed up for my first 5k June 16th so I have a good amount of time. I really would like to do it in less than 40 minutes.
I was able to improve my speed by using the treadmill where I could control the speed and keep it at a steady pace.
Paul C.
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
Take 1 or 2 days a week where you do interval training. For example, on your shorter runs, say 2 miles, do a slow jog for 2-3 minutes and then go fast for 20-30 seconds. As you progress, and do longer intervals, along with your regular pace runs, you will find your speed increasing over time.
Jillian
Operation Iraqi Freedom Veteran, Army Wife, 3x Ironman Finisher
the only way to increase your speed is to run faster. so the interval stuff that Jillian and Paul were mentioning are right on. you start with increasing your speed and effort for shorter periods/intervals, over time you can stretch them out and improve general speed (i.e., not just speed in your intervals). best of luck!
Where are we going?? And why am I in this handbasket??
right now. somewhere. somebody is working harder than you.
right now. somewhere. somebody is working harder than you.
Nike+
RunKeeper
MapMyRun
are 3 I know people use.
I believe Garmin now has a smartphone app as well.
RunKeeper
MapMyRun
are 3 I know people use.
I believe Garmin now has a smartphone app as well.
Paul C.
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
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