Increase speed

[MrsE74]

Hi all. I’ve been running 5K regularly but can’t seem to get any quicker. Currently doing it in just under 40 minutes. How do I increase my speed?

[pinkaardvark Graduate]

By running more quickly.

No seriously.. I kid you not. There are numerous things you can do to improve your pace but a significant part of it is practicing running more quickly, whether that be by doing interval sessions like the 30:20:10 program, fartleks(speed play), shuttle runs/sprints and hill repeats. By adding in at least one speed based session to your program in the week you will notice an improvement in speed. But you have to want to do it, running quickly is far more taxing so it can be a lot less pleasant especially if it has been many years since you sprinted.

That aside the other stuff you can do is to improve your running physique by hitting the gym and working your hamstrings, quads, calves, glutes and abdominals and then when you have done that you can build your cardio and respiratory system by lots of complementary cardio work preferably at tempo or HIIT sessions, ie rowing, cycling, stair climbing etc. Lastly cross reference all of the above with youtube and google as there are loads of great vids from coaches about improving speed.

[MrsE74 Graduate in reply to pinkaardvark]

I am always in the gym doing rowing/cycling and strength training so will keep going with that. Will give the “run faster” a try and look at google. Thank you! 😊

[mrrun Graduate]

How fast would you like to run?

[MrsE74 Graduate in reply to mrrun]

Just quicker than at present. At the moment I “run” an average 12:30mm and would like to knock at least a minute off that.

[janief Graduate]

Try the C25K+ Speed and Stamina podcasts. They really work!

A quick tip is to just move your arms quicker.

🏃🏻‍♀️😁

[MrsE74 Graduate in reply to janief]

My husband is always telling me to use my arms more!

[BrigBee in reply to janief]

Moving your arms quicker really works, with walking as well as running.

[Tasha99 Graduate]

Run further some days. Do speed intervals others.

[MrsE74 Graduate in reply to Tasha99]

Speed intervals are what my hubby keeps mentioning (he’s a quick runner) so maybe I’ll have to give in and do some with him!

[souzie2 in reply to MrsE74]

Something I enjoyed was re-using the C25k podcasts as interval training. So I would run the whole thing, but increase my pace slightly for the "running" sections and go back to my usual pace for the "walking" sections. 😊

[MrsE74 Graduate in reply to souzie2]

That’s a good idea! I’ll try that. Thank you!

[souzie2 in reply to MrsE74]

Good luck! I'm currently on Week 8 of my 3rd attempt to become a regular runner (I kept regressing to the Couch again)!! 😂 I'm really impressed with your speed cos I never managed 5k in less than 45 mins! xx

[MrsE74 Graduate in reply to souzie2]

My first 5K was 43:22 so I’ve done well to get it down. The fact I’m actually running the whole thing without stopping now is something I never thought I would be able to do, so I guess I should stop beating myself up really. But you need to set yourself little goals don’t you?

[Holsmols]

One thing that everyone recommends for speed training is running up hills. A run up a hill at normal speed is speed training in disguise (apparently!) - also a big tip is to take smaller, quicker steps. Most of us have a natural rhythm we fall into when we run and then just increase our stride length when we want to speed up (which risks injury). But if when you’re running normally you take more frequent, smaller steps (increasing the ‘beat’ of your run) this will gradually translate into faster running. As with all things though remember it’s something that will build up slowly!

[Holsmols in reply to Holsmols]

In fact thinking about it this may be an additional reason Hill running helps you build up speed - Watch how you are naturally forced to take much smaller steps as you go uphill... then try and replicate this in your normal run. Imagine you’re dancing not running I always find helps 😆

[GoGo_JoJo Graduate]

Do you use any tech? My running watch is set to vibrate if I drop below 10"/mile. Obviously sometimes I'm going uphill so can't do much but if I'm just dawdling 🤣🤣🤣 I can push on.

Also try faster music 👍😉

[MrsE74 Graduate in reply to GoGo_JoJo]

I have a Fitbit but the app only tells you how quick/slow you are at each mile. I’ve been running with my husband who’s been timing my runs (and messing his own up in the the process!) so he tries to gee me up if I’m slowing down.