Does anyone have any advice on how to get quicker? I completed c25k a few months ago and have run 38 min park runs. My legs just get so tired and don't seem to have the speed. I physically don't feel like I could go any faster. Should I be doing shorter, quicker runs to get more power in my legs?
Any advice appreciated! 😊
Runs... lots of them; and mix them up...30 minute runs, short runs and new routes.. and... the lovely long, slow, see where you get to, runs.
They are the very ones, the slow, long ones,, which build up stamina and strength, distance and weirdly...speed
Up your non impact exercise on some of your rest days too.. loads of exercises to get those legs feeling stronger...Get a workout routine going... and eventually the running will evolve.
Thank you! I gym 3 days a week: mix of low impact cardio and weights. Run 2-3 times. Had an injury last month or so which I think is getting better. Just need to get faster...Thanks for the advice!!!
Get some lunges going in the gym, try ankle weights if you use the treadmill.
Good luck.
Thank you! I do quads and hams machines and a lot of weighted stuff as a hangover from physio when o had acl surgery. Good tip though...Thanks!
No problem, I hope it works out for you.
Have you read the guide to post C25K running? healthunlocked.com/couchto5...
It explains that the most effective way to get faster is to run slowly(easy conversational pace) for 75-80% of the time, then push harder for the remainder, using intervals or fartlek.
I’m not there yet, but when I used to run I would find a hill in my local park and run up it as hard as I could for about a minute, jog back down and a couple of minutes later go again. Do that for as long as you can and you’ll start to see the seconds drop off.
You’re doing fantastic speed will come don’t force it I’m doing 10K training and the distance running is improving my pace I’ve improved so much so that’s what will improve your speed. And going to the gym is a fantastic thing for strength training I go to the gym as well and leg day is important leg extensions leg hamstring curls squats calf raises leg press hack squats calf raises on hack squat machine and dead lifts all these will help and a strong core as well as a strong back all these things add up and help you improve your leg strength. I train 3 times a week at the gym and run 3 times a week one of them is a park run and I ran my last park run and got a new PB without knowing as my pace is improving I first got 36:57 now my best time is 31:24 so my speed and endurance has improved so give it time and you will improve 😉👏👏👏👏
Strength, stamina and the length of service mixed together with strength exercises and various runs, as suggested by the friends above. Once you've reached the limit (you will know it), don't despair or compare yourself to others, irrespective of age/ability/body shape. Pros despair over those things and our job is to maintain fun and health elements for as long as Lady Luck feels that way. Hopefully a long time for all of us.
A faster 5K! 
W4R2 Killer
W2 hard
Heavy legs? 🦵 
Running faster than I walk
