Any tips on speed?

[DoozerMcDooze]

Hey Folks,

I haven't posted on here in ages.

I've been busy training up for the 10k, yesterday I completed my first 60min run. I can't believe that I ran for a whole hour and also how much distance I covered. It's not quite 10k yet, but getting there.

I was gonna ask does anyone have any tips on getting your pace up or shall I just keep going the way I have and slowly getting faster...

Hope you are all well

Doozer

[mrrun Graduate10]

How fast would you like to go? You’ll speed up naturally over time while running slower and getting stronger but you’ll never reach a pro speed. Enjoy whatever your body limit serves you with and ignore the speed trap. That’s the ticket to injury.

[DoozerMcDooze in reply to mrrun]

I'm not too sure to be honest, just looking at getting that 10k in an hour or maybe less. I don't normally track my runs because of that feeling that I didn't run as far as I thought I would.

Cheers for the advise

[over61andstilltrying Graduate10]

Well done on your first one hour run! 😊🏃🏻 I am sure that you have read that 80% of your running should be at easy pace. Intervals are meant to be good for increasing speed. Something you may find interesting is the Runner's World Training pace calculator. You type in your recent race time and it gives you optimal training paces and masses of further info. All the very best for your onward running journey.

[DoozerMcDooze in reply to over61andstilltrying]

Thanks

[Sadie-runs Graduate10]

Hi Doozer

I would say you can either work on distance or speed - but not both at the same time if you want to get strong and not injure yourself. Practice getting to 10k first - no matter how long it takes you. Consolidate the 10k until it starts to feel comfortable (ish!). And repeat. Over time, and with patience, you can / will get faster - but over time, as your body gets stronger.

You could add in some interval training for your shorter runs 3-4km. But always take longer runs at a slower pace. Look into negative splits...has been a revelation to me on my long runs. 👍😁

Funny thing is, long slow runs can make you faster on your shorter runs, and with time, your longer runs get faster too. It’s taken me 6 months to shave 6 or 7 mins mins off my 10k time, but without injury and feeling great. Baby steps!

Sadie-runs

[DoozerMcDooze in reply to Sadie-runs]

Thanks Sadie,

That makes a lot of sense. I can't believe I got this far with it. I'll carry on with the hour runs till it's comfortable. I did that with 5k, and that got easier so can't see why this wouldn't

Thank you

[Oldfloss Administrator 60minGraduate]

Just carry on running..it is the long slow runs that will help build up the distance and speed.

[DoozerMcDooze]

Thanks Oldfloss

[ArthurJG Graduate10]

It seems to me you have two targets: first to run 10k and then to reduce the time it takes to do it. Tackle them in that order. You can’t get faster at 10k until you can comfortably run 10k in the first place.

Once you’ve done that, there are training programmes you can use. The Edinburgh Marathon Festival site has three different 10k programmes for beginner, intermediate and advanced (and the same for other distances raced at EMF). But you have to be able to run 10k in the first place so work on distance first and think about speed only once you know you can last the distance.

[Walshy3 Graduate10]

Wow!! Go you!! Like most of the other posts don’t get caught in the speed trap, it’s your one way ticket to an injury which could put you out of commission for months!! 60 mins straight running is absolutely fantastic considering a few months back you couldn’t run the length of yourself, slowly slowly catchy monkey is what my husband always says to me, stick with what you’re doing , speed will come with time , but most of all keep enjoying it.