Morning all, probably a silly question, but is it better to try add more distance or to try pick up pace.
Ran 4 miles on Sunday without stopping which is the furthest i've done to date, my aim is to eventually be able to do 10K as a regular Sunday run, the run group i go to mid week does a mixture off hill reps on a Wednesday (which i hate but still manage with a struggle), but on a Monday we can choose to do their 5K flat run, or do shorter faster runs, up till now i've always chose to do the flat 5K as i know i can do this. i just worried as the last time i tried to pick up the pace over shorter runs i damaged my left knee and was couched for over 2 months.
Which type of mid week run would help with my stamina and breathing.
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Piglet7969
Graduate10
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i hear a lot how doing shorter faster runs are good, however i am not a fan of this. I am by no means an expert, but the hill reps are good for the stamina so you have that covered. I find that increasing your distance gradually will naturally lead to an increase in your 5k pace
Sounds like you are doing great Piglet! 😁 👏 If you are already doing hill reps once a week I wouldn't see the need to add in speed reps too. In my running book ("Run for Life" by Sam Murphy) she recommends doing one long, one easy and one hills or speed work every week. Like alisonx I think your speed will naturally increase as you add distance. Happy running! 😊👍🏃
You have to be stronger to run faster. Slow runs and rest days build running legs As you get stronger your pace will pick up but you have to do the work If you try to do speed too early you’ll hurt yourself
Great running! You could think about doing JuJu's plan which will steadily get you to 10k with a plan which allows for lots if personal interpretation.So with 3 runs a week, mix up the short runs with your beloved🏃♀️hills or intervals and steady the pace right down for the longer runs but I agree absolutely with Ms Wobble and with knee history, do not think about speed for a while.My experience was with shin problems , going too fast too soon.But 9 months along I can do some speed now and very nearly able to do a 30min 5k.Have fun !
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week3run1 ✅. 3 x 17 mins with 1 min walks. 
How did your parkrun or (not)parkrun go?
