Improving Pace

[aw1912]

Hiya, does anyone have any advice for improving pace? My friend currently runs a 5k in 24 and a 10K in 55 but he’d love to get a few minutes off. Any help or advice would be great, thank you

[Cornet-Carolyn Graduate]

No chance I would get anywhere near that time.

[MarkyD Graduate]

Intervals. Fartlek. Squats.

That should do it.

[Millsie-J Graduate]

As MarkyD says. Plus run further but slower to build stamina. Why is he in such a hurry?

[davelinks Graduate]

And hills, my nephew's the same, likes to improve on his PBs at PR, he's currently about the same as your friend...

[IannodaTruffe Mentor]

Personally, I'm a great believer in running further to run faster. By doing longer runs you build up your musculature, get more miles on your legs and generally develop as a runner. Speed invariably follows.

You, or should I say your friend, might find this article interesting runnersworld.com/the-starti...

[misswobble Graduate]

Running legs are built through slow running and it takes time. You have to be stronger to run faster

You can’t compare yourself to other runners. Your friend may well be a runner of much more long standing

[aw1912]

Thank you for your replies - my friend is definitely better than me! I can only go for 20-25 minutes, he can go for much longer! He’s been running for a while but his time has stayed the same for ages so he would like to improve it. Thank you for the suggestions

[pinkaardvark Graduate]

Visit Woburn safari park, get out the car in the lion enclosure

[IannodaTruffe Mentor in reply to pinkaardvark]

Not an officially sanctioned method!!

[Rickne Graduate in reply to IannodaTruffe]

sometimes you need to be a little left field

[pinkaardvark Graduate in reply to Rickne]

or just left in a field...

..

..

with lions

[Rickne Graduate in reply to pinkaardvark]

PB or be lunch.

[Beccym Graduate]

They're all ready fast! Join a running club or run with others helps your pace. Run intervals etc as others have said. Hills help too

[Bazza1234 Graduate]

Go to his local parkrun - and line up on the front line!! A man in the 60-64 age group did just this at my local parkrun on New Years Day and blew everybody away with a 19:12 5K!!

[aw1912]

Thank you all for your help! He’s going to try intervals and see how it goes. Hopefully I’ll be joining him soon, but I can only do a 5k in 35!