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Increasing speed

(4 Posts)
taybert Sun 05-Jun-16 17:41:36

I'm a pretty new runner. I mainly run off road and have been working on increasing distance. I can run about 12k at a comfortable plod and that's fine. Thing is, I'm pretty slow. I'm signed up for a road 10k in about 8 weeks and I'm keen to be a bit quicker. I'm thinking intervals? Any tips? Thanks!

DearTeddyRobinson Sun 05-Jun-16 19:01:35

Yup, interval training, up a hill if you can. Sprint up, walk down, higher each time. You should be able to find a routine if you google?
I believe these are also known as fartleks grin

lljkk Sun 05-Jun-16 19:19:20

I don't know if it's true... but the general advice is to mix the routine up doing different things.

Intervals (max. once a week) Make sure to slow right down inbetween efforts. The going quite slow part matters.
Rest Days.
Hard as you can run (max. once a week)
Long slow plods (as you like)
Hills (if your course will be hilly)

chutneypig Mon 06-Jun-16 06:07:14

I spent ages plodding along at the same pace. I started some interval sessions as part of a HM training plan earlier this year and they had a massive impact within a month. I use a treadmill for those as I am useless at pushing myself but they're not long sessions, say 20/25 minutes total but I do slow right down as lijkk says in between.

Running a hilly route once a week has also helped endurance and keeping the pace going, parkrun in my case. I keep meaning to do proper intervals on a hill but weather has been conspiring against me,

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