Speeding up

[Motherin]

Does anyone have any tips for running faster? Currently I fluctuate between 8min to 10 mins depending on hills!! Any tips for me?

[Hidden]

Check out here

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

Try the ‘speed’ podcast. It is tough but works! But this is aimed at graduates of the C25K plan. If you are not at that stage yet, don’t fret, as ‘slow running’ is the best building block for stamina. Speed always comes later.

For hill running improvements, try something called the back stitch method. Identify milestones up the hill such as lampposts etc. Run from the bottom of the hill to the first milestone - then run downhill, giving you and your bod time to get your breath back - then next time out run to the second milestone then back down and so on.

This was a great tip given to me by GrannyHelen57 and it really works.

[runswithdogs Graduate]

Fartleks are fun and definitely improve my speed when I do them regularly. Basic principle is to run like a little kid. Start off normally. Then whenever you like speed up for a bit. Zoom along for a couple lightposts, until you see the next person, after counting to 10, whatever you feel. Then slow down again for another time set by you. Then speed up again. Maybe you need to walk for a bit because you went so fast. Etc.

I'veve also run them to music, running faster during the chorus, slower during the verse. Or go back to W1R1 and run the whole thing, but run the running bits faster, and run slower during the walking bits.

I have a 3km route that I usually do them on. It's tiring, but I love it. Makes me feel like I'm six again. Can't do it in winter though due to the icy pathways

Happy running

[Motherin Graduate in reply to runswithdogs]

Love the sound of this especially the week1 part! Thank you 😊

[Oldfloss Administrator Graduate]

Not really, not at this stage... slow and steady is the way... your running legs need to build up slowly... as does your stamina and your strength. Speed comes much later

The fastest way to the IC is by trying to push too hard in these early runs

Hills? Just take it gently, slow and steady... and embrace them... just like we embrace the weather!

[IannodaTruffe Mentor]

If you are still in the middle of the programme then you should be running at a pace at which you can hold a clear ungasping conversation. As you get fitter this pace will naturally improve.

Speed comes when you have built strength and stamina, not before, as described in the guide to the plan healthunlocked.com/couchto5...

[icklegui Graduate]

guessing you have finished the programme as your last post about week 3 was some time ago! If that's right, you may wish to claim your graduate badge here healthunlocked.com/couchto5...

Then people can advise appropriately for your stage of running I'm finding both better hill running and a small increase in pace are coming naturally as I run a little further, but I'm still taking it easy and not trying to push! Intervals might be fun for short runs though.

[Motherin Graduate]

Thank you for your kind comments I've just completed so will do as suggested and let nature take its course. Guess I'm just impatient!

Then I fancy trying runswithdogs idea of running wk1.

Thanks again everyone

[IannodaTruffe Mentor in reply to Motherin]

As a graduate, you may find this helpful healthunlocked.com/couchto5...

[Bluebirdrunner Graduate]

Congratulations on Graduating Motherin🎉🎉🎉🎉

Now you have your badge in place, lots of new things to try out. Consolidation and the C25k+:podcasts could be first on your list...

See the link lannodatruffe has sent you.😊x

[Motherin Graduate]

Thank you so much 😊