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Getting faster ....

  • 03-08-2011 12:57pm
    #1
    irishmanmick
    Registered Users, Registered Users 2 Posts: 375 ✭✭


    Hi guys,

    I've been doing a lot of casual running since start of this year but have been entered into a triatlon as part of a team (I'm doing the 10k run part) with work. I'd like to try to get a bit quicker but have no idea on how to improve my speed. At the moment I'm running a eight mile run 3 times a week, generally run it around 64 min mark. Also, doing a shorther run the morning of the bigger run (my commute to work) of about 2.5 miles approx which I run at a relaxed pace.

    The longer run is my commute home and I do push myself a bit but have no idea about how to improve my running. Any suggestions would be most welcome.

    Also, can anyone recommend a decent source (website / book) for the types of stretches I should be doing before / after. Muscles can get very tight day after run


Comments

  • #2
    [Deleted User]
    Posts: 18,962 ✭✭✭✭ [Deleted User]


    get a foam roller.

    http://www.youtube.com/watch?v=HK5oPadWud8

    make sure that you do the itb at least.


  • #3
    Krusty_Clown
    Registered Users, Registered Users 2 Posts: 19,503 ✭✭✭✭Krusty_Clown


    Get yourself a 10k training plan, and follow it. Hal Higdon has some free online plans, that are a good starting point. You could try and incorporate the speed-work sections of the plan.


  • #4
    Colonialboy
    Registered Users, Registered Users 2 Posts: 1,533 ✭✭✭Colonialboy


    "eight mile run 3 times a week, generally run it around 64 min mark" you said.
    That sounds like you have plenty stamina, determination and focus to put in time, but I think you need some interval work,

    Go down to your nearest all weather track or even football fields and do spend the 64 minutes doing pyramid intervals.
    eg on a 400 meter track heres one I like, or do a similar think round a pitch
    warmup 4x400m
    400 jog
    300 jog 100 fast
    200 jog 200 fast
    100 jog 300 fast
    400 jog
    400 fast
    100 jog 300 fast
    200 jog 200 fast
    300 jog 100 fast
    400 jog

    you will only get faster if you actually have periods in your training session where you run fast.

    disclaimer..Im not a coach but Ive fund this works. Also while your at the track watch others and how they train, watch the speedsters and they will be doing this interval type training..


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