Cross-training??

[Bones_]

I'm a recent graduate of couch to 5k and I need to challenge myself to avoid a plateau! I'm not focused on running longer distances (like training for a 10k), but running a faster 5k. What are some cross-training exercises you do to help you increase your pace? Strength-training? HIIT? Running up hills? Would love to hear! Thank you

[Hillrunner2201]

Running speed intervals, hill running and fartleks will help. I think doing some longer runs is supposed to help with speed as well.

[jaynewoodbank Graduate]

It might be worth looking at some sprint triathlon training programmes and incorporating some of the workouts into your own training? The websites often have guidance on improving your running. I've gone onto a sprint tri training programme because I'm getting on a bit now and don't want to keep pounding my joints with the same physical activity. I love the balance tri training gives.

Bridge to 10k programme is good too for running improvement

[Theziggy Graduate]

There are the NHS C25K podcasts for Speed, Stamina, Stepping Stones here --> nhs.uk/Livewell/c25k/Pages/...

[Oldfloss Administrator Graduate in reply to Theziggy]

Sorry..just repeated the link

[Theziggy Graduate in reply to Oldfloss]

Echo

[Oldfloss Administrator Graduate]

Walking...lots of it.. Intervals.. Strides....

Have you done any of the C25K+ podcasts.. they are great for increasing speed and distance. Speed and Stamina are my favourites... you can practice them solo and then incorporate into other runs and routes.

nhs.uk/Livewell/c25k/Pages/...

I use my elliptical cross-trainer for improving stamina and core strength too, on rest days Also pushing my small granddaughter in her pram, up hills for about nine miles each day has worked wonders!!!

[GoogleMe Graduate]

Don't forget the forum Quests we have here (see pinned posts) - set your own goals, and report in, keeps you accountable.

[JMTOWER14 Graduate]

I would definitely recommend including some strength training, I've been concentrating more on that for the last six months over cardio, but when ever I do cardio I feel like my stamina has increased greatly. Maybe start off with some squats, walking lunges, etc. Also, core strength is meant to help too, so you could try doing some planks. I would google some full body strength and resistant exercises (as I'm sure training upper body would help too, especially if you want speed).