How to run faster

[HollyEllis]

Couch to 5 k graduate here. Finished in the spring and have kept on running through the summer. I'm training for a 10k in December and have done quite well at increasing my distance - I can do 10k now and run continuously for 75 minutes.

But the thing is I seem to only be able to run at two speeds - slow and v slow!

I have a training plan for the 10k which includes an interval training session - run faster for 1 minutes and then 1 min walk recover * 10. I hate this session with a passion. I can hardly manage to run fast for a minute and feel as if I'm going to pass out after about 45seconds. But when I tried to do it a bit slower I just ended up at my normal plodding pace.

Will it get better with time or should I just resign myself to tortoise like progress forever (I'm 45+ so no spring chicken)

fuzzyfuzzyduck I'd love if you could link to the article you mention- it's my biggest stumbling block I think- my legs give up long before the rest of me. For me it's shins- not medial tibial stress syndrome, not as bad as that but pain down medial shins, and anterior too, stop me from running as frequently as I would like. I would like to do 3+ runs a week but at the moment my legs are only letting me do 2! I feel a better stretching regime would really help (sorry to hijack)

Well op you're faster and fitter than me I reckon and I'm 36 and 8.5 Stone! I can't plod faster than about 34 to 36 min 5k at best! I'm just too bone idle to push myself further. It sounds like you're quite motivated so I'm sure you will improve. Maybe you can let us know how you get on? I need the inspiration!