how to run faster?

[jano56]

hi - I can just about run 5k, but very slowly (like 9min per 1km, sometimes a bit faster). Any tips?

[HappyNoodle Graduate]

There are speed and stamina podcasts too. I will move on to those when I complete. But I’m quite happy plodding along at the moment. I also think I can pick up speed gradually. I’m hoping to do a half marathon next year so I’m sure when my body gets used to the longer distances I will improve my speed too. If not it will be a VERY long half 🤣🏃🏻‍♀️

I’m aiming for a full marathon the year after too. Fairly sure I will be at the back but I don’t mind.

Look at the pinned posts there is information on what to do when you have completed the plan.

[UnfitNoMore Graduate]

The quickest way to see results would involve lengthening one of your weekly runs, which will give you more fuel in the tank (endurance) that you can then burn off quicker on a regular/short run by going a little quicker. Care needs to be taken to not increase the long run too swiftly, and also to keep 75% or more of your milage at a comfortable pace (slightly slower for the long run)

There are plans out there that will help with this... I’d suggest following the magic plan on Bridge to 10k as it’s been tried and tested by hundreds of graduates from here healthunlocked.com/bridgeto.... It’s also a little gentler than a 5k race plan, which would have you doing some sprint intervals... much though 8x200m with 45 second rests is fun 🤪

Obviously you wouldn’t have to go all the way to 10k unless you wanted too... but it’s a good plan to get you used to the varied runs which should produce the results you’re looking for.

There’s 2 versions of the plan... timed and distance... if you’re “just about” able to run 5k, I’d suggest doing the timed one until 5k becomes a comfortable run.

[jano56 in reply to UnfitNoMore]

thanks for good advice

[sTrongFuse Graduate in reply to jano56]

I'll echo what UnfitNoMore has said, simply because that's what I did and it worked. From being more or less where you were when I graduated, I've knocked about 12 minutes off my 5k time over the past year; not through trying to run 5k any faster but simply by building strength from running further.

I really detest intervals, so the 5k training plans were never going to be my thing. OK, I might be even faster now if I'd followed one, but I'm happy with my speed and I can now run half-marathons when I feel suitably mad enough.

[IannodaTruffe Mentor]

You might find this guide to post C25k running helpful healthunlocked.com/couchto5... which includes the advice that to get faster, most runners have to spend more time at an easy conversational pace to build stamina and strength and learn to push harder when they are working on pace in no more than 25% of their running time.

Getting miles on your legs makes you stronger, which will make you capable of being faster.

There is no quick fix.

[jano56 in reply to IannodaTruffe]

thanks for good advice