I'm embarrassingly slow at plodding... How do I get faster?

[KanyesVest]

I was kind of ok with knowing I'll never run very fast, or indeed very far, but I came last at park run today . I'm pretty sure I'm don't get credit for passing the 150 yr old man who "only" did 3km

I currently average 7m10s to 7m30s per km, so a 5km takes me approx 35/36 mins. I run between 5 and 8 km, usually 3 times per week. I vary routes so there are some hills at various points and one that's pretty flat. I also do weights/circuit training 3 times per week. I started running with the C25K, so if there was something like that anyone knows of, it'd be great. A lot of the ones I've seen online seem very complicated and I got a bit intimidated even looking at them. I don't want to join a running club or run with anyone else, especially having just how slow I am confirmed today.

Yes it is KanyesVest

Thanks sparechange The only thing I do right running is I don't heel strike, I'm more of a mid foot runner, but I do seem to land very heavily and I definitely don't have much forward drive.

I'm doing Brighton, it's local to me. I swore I'd never do another marathon but 4 years after my last one I watched my brother run Brighton and got the bug once more!

Doyouthink
There is a school of thought that midfoot 'slapping' running is the worst of both worlds - you've got none of the natural foot cushioning that forefoot runners get but none of the padding in trainers that heel strikers have. I'm not sure if I believe the hysteria. Most forefoot runners become midfoot as they get tired...

A few drills could help you - exaggerated skipping will loosen up your hip flexors but also try doing high knee intervals. Pick a gap between two lampposts, or the chorus of a song and just imagine you are running up stairs. It often helps if you 'pump' your arms at the same time in the same way, like pistons or the weird silver bloke from terminator.
But you are clearly doing well with your current technique so probably not something to overthink!

Thanks sparechange I might give those drills a go

Interesting information about foot strike, thanks for posting, and for the various drills and techniques mentioned above. I'll see if I can use some of them to help me improve either in form or speed (I like the sound of bouncing along!).

Lastqueen, it's a relatively new event so they field is small (approx 60) and competitive! The fastest this week was 18mins, and there are a few hardcore runners who definitely lapped me as they kept going after they finished their 5k

And thanks for the kind words, I wasn't fishing for them, but they are always nice to hear!