Increasing speed

[whosaidtha]

I've just got back to running after having a baby and I'm training towards a 10K. I'm doing at least 3 runs a week usually two 5ishk and a longer 9/10K. Different routes but all quite hilly as I live in a hilly area. The problem I'm having is I just can't seem to get my speed up. My park run time is pretty much the same every time. I really want to get a good time for my 10K. What's the best way to increase my speed. For reference my current park run time is 33mins. And I also do some weight exercises twice a week.

It's been ages since I ran (spinal surgery) but intervals are usually helpful - I used to compete in 100m
We used to do a grim exercise of sprint up a hill, jog back down, repeat

Turn one of your 5ks into a speed session - some kind of intervals like 1 k slow, 1k fast or a tempo run. Have a Google there's a few good examples online.

There are various plans to get a faster 10k online, and I will probably be looking for one after I complete the Great North Run.

If you own a Garmin watch, then there are free training plans with time goals for distances of 5K, 10K and HM on the Garmin Connect app. Have a look there.

I think intervals and hill sessions once a week may be key to improving speed.

There are 3 C25k+ podcasts that introduce intervals and tempo runs.
These types of sessions (including hills) can be quite short, but they work on boosting your power and speed for short periods which will boost your race pace long term.

Have a look at Hal higdon plans. They are brilliant. But yes a mix of running rather than just going for a few runs at the same pace is needed

Intervals. You die, but they make you faster!

If you can use a treadmill, you can really get quite analytical. Learn how to jump on & off a moving treadmill, and set it at a speed that is doable, but challenging. Do 30 seconds on, 30 seconds off, for 10 rounds & see how you go. You should be feeling by the final round that you'll die or throw up if you have to do it one more time!

The way you run faster is to …. Run faster ! 🙃 ( not every run but at least one run a week )

I hate intervals but they do work . I also like to do something like : run 1 km slower than usual and then 1km faster than usual and I alternate that . On the treadmill I’ll run 2 minutes really slow and 1km fast . I do that for 5kms and as I get closer to finishing I increase my speed further .

The longer runs will help too ( slowly build up your distance even longer than 10kms )!