How do I run faster?

[lemniscate]

So I'm training for a 10km in a month, first one in 10 years! Distance is fine - I'm up to 8.5km long run and don't feel like the extra 1.5km will be too difficult - indeed, I'm planning to do 9-9.5km this weekend and then a 10km run the following weeekend so I'll know for definite that I can do the distance.

However, I am slow: 6:50 to 7:00 per km pace. I'm aiming to beat my time of 74 mins 10 years ago so I should be able to just do it. But I would really like to run faster.

I'm not so bothered about the race itself as it is probably hard to get much faster over the next 4 weeks, and my main aim is to complete it and set a time for me to target afterwards, but I'd like to maybe do another 10k race at the end of the summer and be a fair bit faster. So what sort of training do I need to do to get faster? I'm currently doing one hardish 5-6km run with my running group (some intervals etc) and then a long run, plus try to fit in a fast run but with 2 small children and minimal childcare it's hard and that one tends not to happen at the moment. I also cross train doing kettlebells twice a week which has helped with overall fitness and ability to push myself. What should I do next to speed up?

[Steala]

I'm not an expert by any means, but my 4th 10k was nearly 3 mins faster than the previous 3 (one was on the same route). What worked for me was interval training. For one run each week, I would just sprint as fast as I could for 30 seconds, walk for 1 minute and repeat a few times.

If that's what you are already doing with running club, then perhaps a few hills. Running up is hard, obviously, so builds strength. Running down gets your legs used to moving at a faster pace and you might be able to use that "muscle memory" a bit on the flat too. Obviously make sure the hill is shallow enough for you to feel confident running down.

Also, not every run should be "hard" in terms of distance, speed, hills etc.

[Doyouthinktheysaurus]

Interval training. So you run than your normal pace for short distances, say half a mile. Have a short recovery, maybe 2 minutes, walking or gentle jogging and repeat. Up to 6 times or more.

Look on runners world website, search speed work and there will be loads of ideas.

Plus as your fitness improves your pace will naturally increase somewhat. I have been running nearly 3 years now though and have done a marathon but I'm still a plodder

[lemniscate]

Thanks! I'm one of the slower/newer runners in our group so the faster ones do lots of intervals (run out then run back to join us) while us newbies get more of a normal run with a few intervals thrown in so I need to get faster to do more! But our leader does runs every few weeks where we all do intervals together, and I think what I'll try to do after this run is make my long weekend run be more of an intervals one if we haven't done it in running group.

Hills are not a problem round here - I live on top of one :) So can definitely do running hard uphill and then fast downhill.

Thanks for the tips! I just want to get through this 10K in about 7 mins per km and then aim to get down to 6:30 per km as my average pace over time. Who knows, I may even surprise myself as the race is in Bognor so flat and I'm used to running up and down hills as standard anyway. Fingers crossed :)

[thomasjack]

I'm not a runner but i know some important tips due to bother is professional runner that would help you in achieving desire goal. Your routine is great that you are go slow in starting and then go fast. Use fruits and vegetable that help to keep body vitamins and energy at a certain level. Go cardio work out like running, jumping rope, swimming, walk. these activities build strong leg muscles that help in running.

[holmessweetholmes]

I am in a very similar position - I go to a running group which sounds very like yours, and am doing a 10k in mid-May. I too am one of the slower ones in my group. Intervals help, but the only thing that has really made much difference to my speed has been doing my local Parkrun. Because it is the same course every time, I can really see any improvement and get more competitive with myself about my times. And because it is like a race every time, I definitely push myself more. Do you have a Parkrun near you?