Quickest way to run quickest:)

deisecelt

Hi. I have three weeks before i run a ten k. I can run it handy enough around 55 mins but have never really tried to up the pace or run faster. I can run maybe fifteen k but just wonderin what the best way to train(in 2/3 weeks) so that i get a better finishin time would be? Any clues?

zico10

deisecelt wrote: »

Hi. I have three weeks before i run a ten k. I can run it handy enough around 55 mins but have never really tried to up the pace or run faster.

Any gains you make in 2/3 weeks will be minimal, you should target a race a few months away, if you're looking to go faster.

deisecelt wrote: »

I can run maybe fifteen k but just wonderin what the best way to train(in 2/3 weeks) so that i get a better finishin time would be? Any clues?

If the implication from the above is that running longer than a given race distance will make you run faster, then that's not the way it works I'm afraid.
Intervals/tempo running, all that jazz is what you need to be doing.

RoyMcC

Pretty much agree with Zico. However you could, at the risk of injury, really ramp up the intensity of your training over the next two weeks before easing off pre-race. A number of consecutive days of good, speed/endurance work could put you in a good position for a fast(er) time.

Unless this particular race is important to you though I'd be thinking longer term with a conventional programme.

tunney

The benefits of a training session take 2 weeks to manifest. The best physically you can do is some shorter sharper sessions to aid muscle recruitment in the days before the race.

The only real benefits you can get are mental. Preparing yourself for a visit to your happy place and hurting like fvcking. Remember the central governor is a pr1ck.

nellocono

In your expert opinions guys, how long does it take to really see improvement for a race like a ten k?

I am new to the running scene but came from a sports background so have a reasonable level of fitness. My 5K time is now 23 minutes. How would you consider this time for a beginner who hasn't actually done much training?

I would like to know how much time I could shave off the above if I actually put in some quality consistent training?

bazman

To answer the original question I would suggest running 3 under distance (e.g. 3-8k) races between now and 10k, pushing the pace. Races really bring you on in the short-term, but long-term will suffer.
Also add 3 interval sessions (e.g. 8 x 1km @ 5km race pace), 2 long runs (>15km), and trying to run up to 6 days per week.
As other posters said, this is high risk and only to be done if race is really very important. Long-term a more patient approach is prudent ...