Improving running(Jogging) speed

mloc123

So what is the best way to improve speed? I started jogging back around December having never done so before about from the odd game of football. I want to try and improve my 5k and 10k times over the next few months for the triathlons I have planned. My current 5k PB is 24:30 and I wanna get that down to 20... if possible

So what should I do, I have time for 3 runs a week in between cycling and swimming. how would I plan these out?

Condo131

Lengthen your long run to 1.5 times race distance - 10 miles if you're doing 10k.

Speed work at least once a week. You can do this off track/off road/wherever. Track is easy, just do 400, 800 and 1000 intervals - find an online program to give more detail. Off track, use time instead - estimate how long a fast (say) 400 will take you and run fast (but not eye-balls out) for that time. Do it hard but controlled - try to relax as much as possible - watch breathing.

Tempo run: once a week/10 days. 10 to 20 min hard run.

Rest is just filler mileage.

Beware if doing other sports - don't overload!!

Andrewf20

Yep, I would agree - push the pace and work bloody hard. I found that being a forefoot striker made a noticeable difference to my times. For racing, if you joints are in good shape, a light pair of runners (200g) will shave a minute (roughly) off a 10k distance over say a runner weighting 300g. This is what I found. I found that using a treadmill was great for keeping an accurate eye on performance. Id usually suffer a 5k distance in the gym, finishing in a sprint and coming off the machine feeling like death!

Google Fartlek also.

tunney

mloc123 wrote: »

So what is the best way to improve speed? I started jogging back around December having never done so before about from the odd game of football. I want to try and improve my 5k and 10k times over the next few months for the triathlons I have planned. My current 5k PB is 24:30 and I wanna get that down to 20... if possible

So what should I do, I have time for 3 runs a week in between cycling and swimming. how would I plan these out?

Just keep running and enjoy. Add an extra easy run. You're new to running and gains will come quickly simply through consistency.

tunney

Andrewf20 wrote: »

For racing, if you joints are in good shape, a light pair of runners (200g) will shave a minute (roughly) off a 10k distance over say a runner weighting 300g.

Racers do make a difference but not a minute over 10km. Much much less.

Supercell

Loosing weight will help speed too.

mloc123

Supercell wrote: »

Loosing weight will help speed too.

How did you know Getting there on that also. 5 stone down, about 1 to go.

Cheers for all other feedback. Currently I am doing a slow 10k, fast 5k and 'other' a week.. other is either another fast 5 or slow 10 depending on my mood. I might swap it out for some intervals and stick with those 3 a week.

Gringo78

mloc123 wrote: »

Currently I am doing a slow 10k, fast 5k and 'other' a week.. other is either another fast 5 or slow 10 depending on my mood. I might swap it out for some intervals and stick with those 3 a week.

I'd suggest doing the slow 10k rather than the second fast 5 if you're still losing weight. I wouldn't substitute the speed / interval work for that yet, maybe 5 or 6 weeks before the Tri's that you most want to do well in, but I think for the moment you will get most benefit out of the slower 10k as you are only running 3 days a week. Maybe even alternate the fast 5k and the speedwork every second week but do 2 slow 10k's every week. I think inexperienced runners lower their times over any distance from 3k up just by endurance work alone.

Andrewf20

tunney wrote: »

Racers do make a difference but not a minute over 10km. Much much less.

It probably varys from person to person, but from my own experience I shaved just over 30 secs off my 5k PB when I switched from my heavy Asics to my lighter Sacouny Fastwitches.

geld

mloc123 wrote: »

5 stone down, about 1 to go.

Well done Mloc! That's some weight loss. You are going to have to tell us how you did that!