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Fartlek/intervals trainingr

(6 Posts)
Fishandjam Sun 14-Jun-15 21:59:26

I am a really slow runner, and would like to speed up! I know the answer is probably intervals, but where do I start? (I can run 5k comfortably in 33mins, 10k in almost exactly double that.) If anyone has undertaken a similar improvement plan and succeeded, I'd love to hear your tips.

chutneypig Mon 15-Jun-15 07:10:37

I'm very interested to see what replies you get. I'm very similar for 5k (never tried 10k!) and would like to speed up.

Fishandjam Mon 15-Jun-15 20:35:40

I decided to give it a go tonight - 30 seconds sprinting and 30 seconds walking, repeated. I managed 15 mins with a few 30 second jogs as well as walks, and now I feel a bit sick and my (long battled) shin pain has returned confused Maybe I need to start smaller!

AdventureBe Mon 15-Jun-15 20:56:45

How much are you running Fish?

IMO a really good base is necessary before doing any real speedwork, or you risk injury. 3 months of running an hour 4 times a week at least.

My best tip would be to join a club, but if you have a decent base, try making one of your runs a threashold run, which means running close to race pace, either for the whole run or for 20 min blocks.

Once you've done that for a few weeks introduce some intervals. Personally, I think if you're training for 5/10k or longer, 30 second intervals are too short and run an unnecessary risk of injury. Try 1-2 min with a similar rest and reduce the rest as you get fitter. You need to do them at a pace you can sustain for the whole session. 4-5 reps to start with and build up.

Doing them on a hill is fun!

AdventureBe Mon 15-Jun-15 20:57:46

Should have said a base of 3 months, 4 times a week, injury free.

goodasitgets Mon 15-Jun-15 21:26:01

We used to do hills as part of intervals (I ran sprints competitively when younger! 100m and hurdles)
Sprint up, jog back down, repeat

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