Running faster

[semell]

Hey, I'm new here, and I've got a question. I've been running for some time and am able to run 5K more or less without breaks, my problem is that I can't seem to run it faster than 6"30 per kilometer. How do I get my speed up?

[Bazza1234 Graduate]

Do you mean 6:30 average for the entire 5K? Try running at an average of 6:00 for short periods - 3 mins, mins 10 mins, 15 mins , etc with a walking breaks inbetween . Try running 5x1klm intervals with walk break in between. If you ever are going to be able to average (say) 6:00 over the 5K, then you will need to be able to easily do it over shorter periods with rest breaks. Slowly slowly you work towards lengthening the running periods and shortening the walk breaks - just like C25K

[Hidden]

Try the C25k+ speed podcast. It asks you to run to a beat, which I can't get on with. I just use the timings and have experimented to find the right speed for each section. It's fun and much quicker than my normal 30 minutes run so good when you are pushed for time.

It's basically a five minutevrun at a normal pace then 6 one minute fast runs interspersed with one minute slow recovery run. You have to not go too fast on the first fast run or you can't keep it up through all six.

That's if you want to get your speed up. Nothing wrong with the speed you are doing.

[IannodaTruffe Mentor]

Now you are settled at 5k you should from here on in, only be trying to run fast for 20% of your weekly mileage. The rest of the time should be at an easy pace.

Intervals are the easiest place to start. I use Runkeeper to programme intervals. Start by getting fully warmed up then do a fast run for maybe only 30 seconds to start with, followed by a gentle pace recovery run, say three minutes. Repeat this up to your designated run duration then cool down.

Intervals are exhausting, but effective. Adjust the duration of fast and recovery runs to suit yourself.

I am a great believer that running further will increase your pace, but don't try to increase distance and pace on the same run.

[Whatsapp Graduate]

As has been said, keep most of your runs more casual, but on that run where you want to push yourself, aim to do the first k 6:20mins, then the next, and so on. Keep working on this each pace run until you can do all off it at this speed. Then set a new target of 6:10mins per k. Setting small targets will give you regular gains. And your overall pace will look good as you will be 50secs faster each time.