How to improve your speed

[Ag335r]

I have completed my frist 10k in 72 mins.

Any tips on how to run faster?

[Hidden]

I like this. 12 minute miles. I do this sometimes too. Well done you 👏👏👏

To go quicker there are lots of things to do: tempo runs, intervals, fartleks, hill runs etc. The list is pretty endless really so whatever suits you! I don't really run much for speed so hopefully others will give their advice. I'd probably do a run with 1 mile faster 1 mile steady etc.

[Tasha99 Graduate10]

Run further

[nowster Graduate10]

10km in 72 minutes isn't particularly slow for here. That's a pace of 7:12/km.

As Tasha99 says, running further, slower.

[damienair Administrator]

I found that running intervals for faster 5K times also translated over to my 10K pace. When your running faster 5K times and get used to that faster pace you continue to run at a faster pace for 10K too.

That was last year, I got down to under 26 minutes for 5K and 57 minutes for 10K. I’m retraining now for 10K and I’ve slowed down a lot for 5K. I need to start working on pace again myself.

Damien

[RunBrianRun Graduate10]

Pretty much what everyone else has said really. If you want to go faster you need a structured training plan. You can’t just amble along at the same pace and distance all the time. You need to train to a plan and it’ll work. Have a look at this video for some good tips:

m.youtube.com/watch?v=G6z9n...(Not working as expected?)

[UpTheStanley Graduate10]

I take the opposite view. Running further and slower is great, but doesn’t make you increase stride length or cadence. To run faster, you must increase one or the other. So you also have to run shorter distances (to begin with, much shorter distances) at a faster pace, so your body gets the hang of it. To put it really simply, if you want to run faster, you have to run faster!

[nowster Graduate10 in reply to UpTheStanley]

You need both! Hence faster shorter runs with slower runs between. You want to develop a balanced mixture of fast and slow twitch muscles.

[UpTheStanley Graduate10 in reply to nowster]

I did say "also"