How do I speed up?

[Archieandme]

I’ve now done 8 park runs and can get around without walking, but it’s hard going. I run twice during the week 4K but if I try to run faster I can’t go as far! Pic is parkrun history, unbelievable last two weeks identical ! How do I speed up?

[IannodaTruffe Mentor]

Slow down............spend 75-80% of your weekly running at an easy conversational pace, and only push for pace on the remainder, so don't try to beat your pb every week.

Long slow runs build stamina.

Most recreational runners spend too much time at a middling pace........not enough time being slow and not pushing hard enough in the 20% of speed work.

Get more miles on your legs.

[LeeU Graduate]

If you want to go faster, first you must go slower, strange concept I know. Aim to do one long slow run a week, push the time out by 10% each week, keep the pace nice and slow, as Ian says this will build stamina.

One one of your runs try to do a shorter but faster run, so say a 20 minute run but faster than your 5k pace.

And then for your 3rd run, do some intervals, 30,20,10's etc, something that mixes up your running and puts some effort in there. My intervals are more HIIT like, 5 minute warm up walk, then alternate 1 minute sprint (min 80% effort) and then one minute recovery walk (slow), I'd normally repeat this for 20-25 minutes and then a warm down walk.

You pace will increase gradually anyway but I found the above to work quite well, I used to do a 5k in 44-45 minutes, I'm now down to 42-43, not a big drop but a work in progress.

[Oldfloss Administrator Graduate]

Everything that IannodaTruffe said.

Lots of runs and lovely longer slow relaxed runs that build everything up... truly!

Stamina and strength... and those legs...mix the runs up too... shorter faster runs... try intervals too

New routes.. shake it up... and 30 minute runs..more runs, and even more runs... It works!

[Grannyhugs Graduate]

Good luck with the advice above, these guys do know what they are talking about

[givman]

Hi there

Speedwork is the key!!

I would suggest one session a week starting at 1 min hard run 2 mins recovery do that 6 times gradually building up to 3 mins hard after 8 weeks

[John_W Graduate Ambassador]

Hi Archieandme

Running 4k, twice a week, and at the same speed each time, isn't going to cut it I'm afraid.

You need to run more often and mix things up a bit. The best combo is some interval sessions (try the C25K 'Speed' podcast - perfect intro to intervals) with some LONGER (time or distance) runs.

The key is to run the interval bits at FASTER than your normal parkrun speed and the longer runs at much slower.

You're training the legs to 'turn-over' quicker to go faster, and training the cardio system to give you 'speed endurance'.

Good luck!

John