C25K : Couch to 5K Forums

Search Sort Posts:  Oldest to newest Newest to oldest

05-14-2008, 9:51 AM ithinkicanithinkicanithinkican Joined on 03-25-2008 Posts 5 Best way to increase my speed? 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?    Report

05-15-2008, 5:14 AM knoddie Joined on 02-09-2008 Perth, Australia Posts 203 Re: Best way to increase my speed? Yup, do what is called a tempo run. Shorter distance at faster speed. Go for 20 minutes, rather than 30.    Report

05-18-2008, 3:53 PM jadams Joined on 02-13-2008 Posts 63 Re: Best way to increase my speed? 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.     Report

05-23-2008, 8:01 AM starbunny Joined on 05-23-2008 Chicagoland Posts 40 Re: Best way to increase my speed? 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.    Report

06-27-2008, 9:38 AM MisterChris Joined on 02-20-2008 Posts 102 Re: Best way to increase my speed? 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...    Report

08-11-2008, 6:50 AM dougnl Joined on 08-11-2008 Posts 6 Re: Best way to increase my speed? Increase your distance.    Report

C25K : Couch to... » Beyond C25K » General » Best way to increase my speed?

(please select) Forums Home |- Search Forums |- Active Topics |- Unanswered Posts User Options |- Sign In |- Join this community |- Forgot Password C25K |- General |- Let's run the Kick the Couch 5k together on October 11-12 |- Progress Reports |- Questions and Support |- Podcasts, Music and More Beyond C25K |- General Member Blogs |- List your blog here