Best way to increase my speed?

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Best way to increase my speed?

ithinkicanithinkicanithinkican 05-14-2008, 9:51 AM
I finished the program and can now consistantly run (or Wog, considering how slowly i go) 30 minutes (a miracle by all accounts) but want to slowly increase my speed- i am only running at 3.3 on the treadmill. Any suggestions for the best way to increase my speed? Maybe shorter runs at a faster pace inbetween my longer runs?

Re: Best way to increase my speed?

knoddie 05-15-2008, 5:14 AM
Yup, do what is called a tempo run. Shorter distance at faster speed. Go for 20 minutes, rather than 30.

Re: Best way to increase my speed?

jadams 05-18-2008, 3:53 PM
You could use the c25k week 1 or week 2 schedule for tempo runs. Run your normal speed during the section where you would normaly walk, then run a little bit faster for the parts where you would run.

Re: Best way to increase my speed?

starbunny 05-23-2008, 8:01 AM

That's an awesome idea, jadams! I wanted to go back and see how my heart rate has improved on week 1 from when I first tried it to today... But if I used it for doing running intervals, I could train myself to run faster, too!

(Um... first I have to finish the program, though! :) )

There's no time like the present,
There's no present like time.

Re: Best way to increase my speed?

MisterChris 06-27-2008, 9:38 AM
On another forum, a quick runner mentioned a 10-5-3-2-1 run once a week is what he does to increase his speed.

I've tried this, but had to do a 10-3-2-1 because I'd just finished a 5k, and couldn't really run 40min yet.

(paces below are what speed I ran this at, your 'mileage' may vary;-)
10 minute run, regular 5k pace (10min mile?)
10 minute resting jog, slow pace (12min mile?)
5 minute quicker run (9.5 min mile)
5 minute resting jog (12 min/mile)
3 minute fast run (9 min mile)
3 min resting jog (12 min/mile)
2 min faster run (8.5 min mile)
2 min resting jog
1 min sprint (8 min pace)
1 min resting jog (actually, this might be 5 min walk for me).

Check out the Christian Indie C25K Podcast...

Re: Best way to increase my speed?

dougnl 08-11-2008, 6:50 AM
Increase your distance.