Increase speed

[Gottamakechanges]

Hello, lovely people. I'm very steadily working through Bridge to 10k - up to 7 kms. I would like to increase my speed a little too so today I did my 5 min walk, then 4 x 5 mins of 2 mins jog, 2 mins normal running speed and 1 min, fast as I can. First one was hateful and then they got a bit better. After that I just ran for a couple more mins to do 3k in total. Will this help my pace speed up and are there any other tips/things I should be aware of when doing this session - just plan to do it once a week. Many thanks as always for your help. xx

[Fionamags Graduate10]

This sounds good. Have you noticed that the C25K app now has additional runs that are unlocked after you complete the programme? (If you did this a while ago, you will need to run an update on the app.) Anyway, there is a short speed run on there that I find quite helpful, if only because it tells you when to run hard and when to jog. So it's good interval training. Similar to what you've been doing, perhaps?

[Gottamakechanges in reply to Fionamags]

Brilliant, I'll check that out. Thank you!

[Sax64 Graduate10]

Also have you tried the NRC Running app? Many of us here are fans. They've loads of guided runs including a myriad of interval runs. They're great as they tell you when to speed up and when to slow down and says how much effort you should be putting in. This is really important to stay injury free. I graduated summer last year and doing a weekly intervals session has gradually improved my overall pace with me hardly noticing, except my stats show me that I've made good progress. 'First Fartlek' is a good starting point. Good luck with your running 🏃‍♀️

[Gottamakechanges in reply to Sax64]

Fab, I'll check this out too. Injury free sounds excellent. Thank you!

[Jools2020 Graduate10]

Sounds like you are doing great with your progress to 10K. Speed intervals once a week are certainly worth doing. They remind you what it feels like to run faster! And will definitely help with your pace. I’ve tried the NRC intervals and Fartleks and like them - but I like doing my own thing, too. I write a workout in Garmin and send it to my watch, then I can see easily how fast I’m running in those intervals when I look at the data. I’ll make sure I have enough recovery time between intervals as well - then the following week maybe a couple of extra intervals. Or make them longer.

I would do a longer warm up. Walk your 5 minutes if that’s what you like to do (I do 10 minutes of a mixture of walking, jogging and running. I save that as a separate activity.) Then I start the workout with 5 minutes of slow running then 5 minutes of slightly faster running. Sometimes I pause the watch at that point and do a few extra stretches and drills. Then I restart the watch and I’m off on the first interval. This makes sure I’m fully warmed up and can get the best out of the intervals. Your first interval may have been hateful because you weren’t fully warmed up.

Keep up the good work!

[Gottamakechanges in reply to Jools2020]

Yes, I did think afterwards that I should have done a bit more of my 'normal' running before starting thr intervals.. Always wise after the event 😊. Thank you for some great tips!!

[Dexy5 Graduate10]

Adding intervals is a great idea Gottamakechanges . I was using juju’s magic plan to get to 10k, so I would do my 5k at parkrun, my long run nice and easy, and then mix it up on the short 4k run. I used to use JogRunSprint app, but NRC is much better and always my first choice now. They include a warm up run in the programme. Have fun.