Consistently 10min per mile

I am always consistently 10 min per mile regardless of distance, so far up to 8k. I am trying for 10k soonish. Even my pb for 5k is 30.36min. How do I improve this? BTW I started c25k in August so am a relative newbie.

[Ullyrunner Graduate]

Crikey! Sounds pretty speedy to me.

I've often read on here that doing longer distances helps you to speed up over 5k.

Have you tried doing fartleks and using the 'speed' podcasts?

[Hidden in reply to Ullyrunner]

I tried doing a faster mile after doing 2 'normal' miles and managed 9.40 min but then had to really slow up to continue running the rest of the 4.5 mile route. Maybe that is what I need to do? Perhaps add a faster 0.5 mile every so often during a 3 mile run? I am not so knowledgeable on the training techniques as you can tell! I haven't tried anymore podcasts as I have changed my phone. Can you get them on the ipod?

[RuNananana Graduate]

Download the NHS Couch to 5k+ where Laura helps you work on Speed and Stamina.... Well done though - 10 minutes per mile is pretty impressive!!

[Hidden in reply to RuNananana]

Thank you, I feel like a sloth slowly plodding along. I will look at the 5k+ speed and stamina.

[Qscout Graduate]

That is good consistency. I found my 5k times came down as I ran further. You could try some interval running or hills.

Do you run the same route? Perhaps running the middle section faster?

Longer stride length?

Do you go to parkruns, if you do there will probably a regular runner that finishes a bit in front of you, maybe try to keep up with them?

If you use a tracker app like runkeeper you can program in a route and when you run it the app will tell you if you are faster or slower than your quickest round that route, trying to beat yourself each time could work.

[Millsie-J Graduate]

Have you tried shorter runs, 2 or 3k, but faster pace. The idea is you should maintain the faster pace throughout. So you may need to start with 2k. This is what the plan I am using has suggested. So if you are 10m pace, aim for 9.40 - 9.50 pace. Then when you can do that, increase the pace A LITTLE again.

Also hill training and interval training. Mix it up a bit, as suggested above C25k+ etc.

I have also introduced strides in my training recently and glute exercises. I am seeing a slight quickening , although I have a fair way to go to match your current pace.

Whatever you do, remember slow and steady, the IC is no fun.

Happy running👍🏼🏃🏼‍♀️😃

[Sadamski Graduate]

Shorter runs at a slightly faster pace or, now this may sound totally counter intuitive but run slower.

A lot of research suggests that by doing longer runs at a slow pace you gain benefits to your overall speed and stamina.

Generally these should be run at 1-1.5 minutes per mile slower than your 5k pace so in your case run at 11 - 11.5 minute miles over your longer training distances.

Some more info here - mensrunninguk.co.uk/top-fea...

runnersconnect.net/running-...

runnersconnect.net/running-...

[Hidden in reply to Sadamski]

This all makes sense! I think I will try to slow down on my long runs and aim to slowly increase distance from 7 to 10k. Then add a faster shorter run too. OK a plan finally lol.