Running - How to get faster

[Maggiemoothecoo]

I've been running for a couple of years
Close to a sub 30 5k but can't seem to get there. What are your top tips for getting faster?

More miles. My best 5k times have been when half marathon fit!

Speed work - sprint intervals - 2 minutes (or less) hard, then jog back to recover and repeat.

Failing that a flat course if your normal one is on the hillier side - my best 5k times are in Peterborough!

Build in fartlek.

Mix up your training. I went from struggling to get a sub-30 5k to now being sub-28 thanks to the different sessions at running club - hills, intervals, speed work etc. If you can find a local running club I would recommend trying it out

OP it would help to know what your usual training programme is?

I know for myself getting half-marathon fit made a massive difference to my 5k speed, so you might want to build in longer, long runs into your weekly schedule, if you aren't already. Then some speed work, as random has suggested. And finally, join a running club! It will get you fitter than you think possible.

I did all the above and knocked over 5minutes off my 5k PB (down from 32 mins 30 to 26something) over 6 months so it is very much do-able.

Do you use a running watch so you can see your pace during a run?

I went from 33 minutes to 28 minutes after doing circuit training at the gym. Some of the sessions had us on the treadmill running at a 15% incline Other sessions were running flat out for 30 secs then 30 seconds recovery repeated several times. These were alongside bodyweight exercises that worked all over. They pushed me out of my comfort zone, I never would have believed I was capable of doing some of it.

Improving strength, specifically core muscles. I couldn't run at all a couple of winters ago due to injury. I strength trained 4 times a week instead - kettlebells, dumbbells, resistance bands etc. The first time I ran 5k after that I did it in 28 mins, when my previous PB was 32 mins!

Intervals. To go faster you have to... go faster.

ps: oh, and lose some kg. That often works, too.

Not hugely helpful there @lljkk

OP I agree with a PP - get a running watch and watch your pace every mile. Decide how fast you want to run your 5k, or whatever, work out what pace that is and track every damn mile you run.

I also am at my fastest when half-marathon fit. Once you run a lot, regularly, you just speed up as it becomes easier. Combine that with the pressure of checking your pace on your watch (the most basic Garmin is a good one, can't remember what it's called), and you'll easily speed up.

Another help is using an app eg Runkeeper (basic version is free and good) so you can log your speed, pace and distance every time. I am always trying to beat my Runkeeper times even if I'm not training for anything.

Thanks. I have done a couple of half my last was in match but my training went totally to pot after being ill. Need to get out there and put in the miles although my sleep interrupting toddlers aren't helping!!

Ivegothree I don't see that lljkk was unhelpful. Both suggestions were valid. Intervals will speed you up. If you always run a ten minute mile, you'll always run a ten minute mile. Interval training is a good way to improve your pace. And losing weight will speed you up and I say this as someone who could do with losing a stone. I read somewhere that losing 10lbs would knock about 2 minutes off your 10k time.

Aside from picking one run a week and building up the distance, and doing some sort of intervals/fartlek/efforts, I would also add in hill training if you possibly can (on a treadmill if you don't live where there are hills). Hills are horrible but they definitely make you a better runner.

Following

Where I live there are lots of hills and I live on one!

With regards to weight my bmi is 23 so a little bit to lose.

Try intervals with sprint training. I have been doing the same.

Try intervals with sprint training. I have been doing the same.

Vary the length and intensity of runs. Long slow run, intervals, hills, fartlek.

I love the NHS C25k+ podcasts. I wish there were more than three of them, but having Laura talking me through with paced music helps me do a tempo style run and avoid those sneaky walk breaks.