Increasing pace 5k and 10k

[VelmaD]

I started c25k 12 weeks ago. Have been running 5k in around 32 minutes for about four or five weeks, and yesterday did my first 10k, in70 minutes.

How do I now increase my pace? I'm not currently interested in upping distance but working on what I've done. Do I do short sprints in runs? Shorter faster distances and then extend?

Also, I track using strava but don't see my pace till the end. Is there a good cheap watch or similar I could wear to see how I'm doing during running?

I found getting a Garmin so that I could see pace as I run made a big difference when trying to speed up.

Doing intervals will really help. Say:
1 minute fast, 1 minute easy x 15; or
2 minutes fast, 1 minute easy x 10 or 12; or when you get a bit better at it;
5-7 minutes fast, 2 minutes easy x 5

Make sure you warm up for a few minutes first though - don't just hurtle into the faster stuff.

Do the easy bits really easy - just light jogging. But try and run the fast bits at a notch or two faster than your 5km pb.

I started with a Garmin Forerunner 110. Recently upgraded to a triathlon-specific garmin. I chose the Forerunner 110 over the Forerunner 10 as I wanted the option to use a heart rate monitor with it. If you don't want HRM the 10 is cheaper. Both take a long while to find satellites compared to my newer model tri one. It was beginning to do my head in….but to be fair the more basic one did the job for 18 months or so.

Varying the runs, keeping a longer one for stamina and an interval session for bursts of speed. Training plans are structured around these. There's loads avaliable aimed at improving times.

I did the C25k using the Nhs podcasts: there's 3 paced C25k + tracks which are useful for speed/ stamina. I like being talked through it, especially if being left to.my own devices, I'll be in the mood for a walk/ run mental battle.

What's your weekly mileage at the moment?
You will become a better & faster runner the more miles you run each week, up to a point. This is because you will gain running economy and running will feel easier.
That said as the previous two replies say bursts of speed are great to inject some pace.
Strava is great - if you know where a segment starts try using this as a stretch to go faster. You won't know until you get home, however it is a great motivator ( I find anyway )
Is there a parkrun near you ? It can be good to run with others , as a motivation to overtake will speed you up.

Thanks everyone

I looked at watches. Out my price range, but as DP said, birthday in three months ??

Re runs, I get out on one road run a week - try and use that as my longer run so 6-10k depending on day. I get two to three treadmill runs too a week, but only 5-6k.

Today I set my pace .2 kph higher than usual and did 4k at that. So 9.2kph. Then the last k I ran at 10kph (which is a 6 minute kilometre and my interim aim) and did ok. So going to gradually build myself to the whole 5k at 10kph and then see how that reflects on the road? As my pace should naturally go higher I guess?

I use strava and love it. There's one 1 mile section in my road run which I always push myself on, and I'm constantly trying for a PB ?? my last run felt faster and was slower though so I need to be more aware!

I usually run 10k races. I don't like 5k races as they can be too fast but ive decided to give a go as I need to increase my speed.

I usually run a mile in 9:30. That's my race pace for HM runs. But I go for lots of shorter runs now and go all out. My best mile is 7:55 but I can maintain 8:30 - 8:45 for 3 miles which for me is great.

Lots of shorter runs and just belt them out.

Did 5k in 29m 45 today, did a 9 minute mile and an 18.30 min 2 mile. Fastest for a long time and the total 6k I did felt like only 4. Got a 5k Sunday so hoping for a 6min km max there too

You sound similar to me. I've been doing a mix of 5 and 10k runs both out side and on the treadmill . My best for 5 is just under 28 mins and 10k just under 58.
I would love to get my times down but I struggle with hills so that slows me down.
I'm keeping at it with my hilly route though hoping it will build up more strength so I can get faster x

Whilst you don't have a watch you can use your treadmill runs for interval training.

A couple of approaches:

1. Gradual intervals. So for a 37 minute workout (you said you usually do 5-6k so figured this was about the time you have), assuming your current 5k pace is 9km/hour:

5 mins warm-up
30 mins of gradual intervals:

• 1 min at 8km/hour
• 1 min at 9km/hour
• 1 min at 8.1km/hour
• 1 min at 9.1km/hour
• 1 min at 8.2km/hour
• 1 min at 9.2km/hour
• 1 min at 8.3km/hour etc. 2 mins cooldown It will feel easy to begin with, but by the time you're 20 minutes in, your normal pace will be your 'easy' pace and your fast sections will be 1km/hour faster.

Then the next time, start at 8.1, or 8.2, and do the same gradual increases.

Or just do some fairly standard interval stuff:

• 5 mins warm-up
• 10 x 2 mins at 10km/hour / 1 min 8km/hour (or whatever is an easy recovery pace….slower if necessary, but try to keep up the higher speed for the fast bits).
• 2 mins cool-down. Then next time try to do the fast bits at 10.1 or 10.2. Don't try to speed up the recovery bits - they're as slow as you need, in order to recover. Over time, lengthen the fast bits - e.g. 5 mins fast, 2 mins recovery.

Doing the above I went from 29 minute 5k to a sub-23 minute 5k, in about 8 months.

I would make every treadmill run an interval run, then keep the long run for increasing distances at a consistent pace.