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Increase Speed

  • 19-01-2014 12:31pm
    #1
    Daith
    Registered Users, Registered Users 2 Posts: 5,151 ✭✭✭


    Hey folks,

    Very much a newbie runner. Did a C25K last year and ran a few 5k races.

    I akways end up doing them in about 30mins. Is there any hints or suggestions or plans that would help with speed. Or is it just a case of run faster?

    I want to do a 10k soon but thats more about just finishing it :)


Comments

  • #2
    drquirky
    Closed Accounts Posts: 1,866 ✭✭✭drquirky


    Daith wrote: »
    Hey folks,

    Very much a newbie runner. Did a C25K last year and ran a few 5k races.

    I akways end up doing them in about 30mins. Is there any hints or suggestions or plans that would help with speed. Or is it just a case of run faster?

    I want to do a 10k soon but thats more about just finishing it :)

    Just run more. At your level all you need to improve is more miles and they don't have to be fast either! If you work up to 30 miles a week or so you'll be knocking big amounts off that 5k time.


  • #3
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    tomdempsey200 wrote: »
    there's a bit more to it than that..

    long slow miles will only get you so far

    I'd suggest incorporating some speed/hills and avoid overtraining

    also don't overstride..increase cadence

    You forgot about improving your breathing technique......

    I agree with quirky. At the OP's level it is all about doing more miles and increasing aerobic capacity. Speed work shouldn't come into it until you are doing at least 20-30 easy miles per week (unless you are training for 100-800m events).

    OP, if you are constantly doing 5ks in 30 minutes then training for 10ks will improve your 5k times. Once the 5k becomes less about completing you distance you will find that when you race one you will be able to take lumps off your PB.
    Don't be afraid to go further than 10k when training for 10k either. Ideally your longest run of the week should get up to 10 miles+


  • #4
    Daith
    Registered Users, Registered Users 2 Posts: 5,151 ✭✭✭Daith


    Cheers thanks for the advice folks.


  • #5
    tomdempsey200
    Registered Users, Registered Users 2 Posts: 1,890 ✭✭✭tomdempsey200


    menoscemo wrote: »
    You forgot about improving your breathing technique......

    I agree with quirky. At the OP's level it is all about doing more miles and increasing aerobic capacity. Speed work shouldn't come into it until you are doing at least 20-30 easy miles per week (unless you are training for 100-800m events).

    OP, if you are constantly doing 5ks in 30 minutes then training for 10ks will improve your 5k times. Once the 5k becomes less about completing you distance you will find that when you race one you will be able to take lumps off your PB.
    Don't be afraid to go further than 10k when training for 10k either. Ideally your longest run of the week should get up to 10 miles+

    my bad there i had posted the speedwork before realising he hadn't the basic mileage in..


    and whats breathing got to do with this:)


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