I recently graduated, and although I can run for 5 k and I can run for longer than 30 minutes I am struggling with improving my speed.
Yes, I know I have improved since week 1 as I can run comfortably at 8 km/h (started running at 6.5 km/h when on a treadmill) but I have to push myself really hard to run at 8.5 and 9 was only a dream (it felt too awkward, fast and uncomfortable and only managed short runs of less than a minute). I have been doing the speed training once or twice a week, but did not feel much improvement until…..
I found this website active.com/running/articles... and decided to give it a go.
What can I say? Well…..Result! First time I tried I managed to run for 3! Whole minutes at the magic 9 km/h speed. I am adding a little more every time and today I managed to run for 10 minutes non stop! This is after a 20 minutes warm up jog as described and 6-4-3 incline repetitions. The best thing is that I found it really easy to do, and makes the training on a treadmill somehow a bit more interesting.
It is working for me, so I thought should share