Help! Advice needed please

[Anna675]

So Ive been doing my 30-40 min runs 2-3times a week since December and I really want to try to get quicker (currently running 5k in 39 mins) but I’ve no idea how to achieve it. I’m not too bothered about running further at the moment due to time constraints but reading some posts it seems like running further is the key to getting quicker. I’m confused and struggling. Thanks!

[John_W Graduate Ambassador]

Your first step is to try the C25K+ podcasts - they're called 'Speed', 'Stamina', and 'Stepping Stones'. Download all three and do each one once a week (for a few weeks) instead of your 3x weekly runs.

There's only 1 way to run faster... that's to run faster You need to push yourself at some stage, but be careful. Those podcasts are a great way to start. It takes time though, so be patient.

[Anna675 Graduate in reply to John_W]

Thanks John I’ve used the stepping stones podcast and found it helpful but can’t stand the music 😂 I’ll give the other 2 a go!

[IannodaTruffe Mentor]

If you read the guide to post C25K running healthunlocked.com/couchto5... you will find links to increasing speed, which basically say that you need to spend 75-80%of your running at an easy conversational pace, to build stamina and strength, with only the remainder pushing pace.

Most recreational runners, apparently, spend too much time at a middle pace, neither spending enough time at a slow pace not pushing hard enough when stretching their speed.

You are still a relatively new runner and frankly you need patience, alongside a plan.

[Anna675 Graduate in reply to IannodaTruffe]

Thanks for the info! That’s great I’ll keep 2 of my runs to an easy pace and try the speed podcast too. I’ll try and find some patience too 😁

[MarkyD Graduate]

If you search this site for the word Intervals I am sure that you will find out how to run faster.

[Jogunlikely Graduate]

Have you thought about joining a running club? My local one is really great, with lots of friendly people. Doesn't matter if you are a complete beginner or more serious runner, they have something for everyone. They have the cake club for those that want to run for fun and you can join in any of the technical training session to improve speed or technique etc.

Good luck x

[damienair Graduate]

I got a little faster by doing intervals whilst out doing my 5K run. Examples are, warm up and run your first for 1K, then maybe pick up your pace and run faster for 4-6 lampposts, slow down to recover for 4-5 lampposts and then go again. Over time you get used to running at the faster pace.

I’ve gone from 35 min 5K to under 28 mins for 5K by doing intervals.

But I have been running on and off for almost 2 years now and am only really pushing my pace this year. Build the intervals up slowly. But they do work. Also try a few Parkruns. Running in a crowd is great. When you do a Parkrun often you start to recognise people who are 20-30 seconds faster than you. I stick to them and use them as pacers and it helps by giving me a PB sometimes. And I always thank them in the finish funnel.

When you are running faster than your Parkrun nemesis, pick a new one.😀

Damien

[Anna675 Graduate in reply to damienair]

Thanks for that! Sounds like good advice I did try the lamppost intervals on my last short run but I struggled after 2 intervals 😊 so I might just carry on with easy runs and one longer one each week. I also need to remember I’ve only been running for 6 months so the fact I can run 5k is pretty impressive for me 😆 I did sign up for park run before I realised it’s on a Saturday morning, unfortunately I work every Saturday so not looking likely unless I take a days holiday.