How to improve speed? Do the earlier podcast by running and jogging or do the 6 week bridge course.

[Gletap]

Week 2 after graduation and my 5k takes me almost 50mins. I want to improve speed and people on here have mentioned the BUPA bridge course and also using the podcasts. If using the podcast, which week would be advisable for me. Thanks.

[andystev Graduate]

Increase your distance each week, slowly. A lot of folk recommend no more than 10%. And once a week build in an intervals speed session, you could use week one if you wanted to run time intervals, or find a distance you're happy with (400m is a good start). Run as fast as you can for each interval with a gentle jog recovery between them, probably a minute or so, maybe 90 seconds. Four or five intervals a session. You should see your 5k time improve after a few weeks.

[Gletap Graduate in reply to andystev]

Thanks for this advice, will try it.

[GoogleMe Graduate]

I found Week 1 too hard - Week 2 or 3 have been more achievable for me to use to work on speed.

I've also found Audiofuel helpful (running to a beat)

[Gletap Graduate in reply to GoogleMe]

Thanks will try week2 & 3. Not heard of udiofuel so will take a look there as well. Cheers.