Now that I can run for 30 minutes I am trying to improve my pace. So I am interested: what was your 5k time when you graduated, what is it now, and what did you do to get there?
All comments and suggestions welcome!
Now that I can run for 30 minutes I am trying to improve my pace. So I am interested: what was your 5k time when you graduated, what is it now, and what did you do to get there?
All comments and suggestions welcome!
Gradually! I've tried to move on too fast, and wore myself out... but everyone is different.
I think just being consistent with running and try to add distance gradually will eventually help your pace. You can also mix in some interval training. Gayle
Mix up your running a bit. After 5km I chose to run three different types of runs a week:
One speed interval training session (about 20 mins): active.com/running/Articles...
One 5K-race pace session (about 20-30 mins)
One longer run at 'conversational pave'.
Here's a nice wee explanation I came across this evening. Scroll down past Training Programme - Stage 1 which is about C25K to Training Programme - Stage 2 ('speedwork'!) :
Definately recommend approach explained by swanscot, this approach not only increases pace, but also got rid of some niggles in my leg as I had been overdoing it before his approach.
I am using this method to and it's defiantly working x long run increasing by 10% each week but slow running x x good luck x
I know nothing...but I'm wondering whether doing some weights to improve strength might help?
Have you tried the C25K+ graduation podcasts narrated by Laura? They're designed to help you improve your speed, stamina and technique.
Here they are:
I seem to be stuck at about 6.30 minutes a k - I'd like to get faster but almost always run at this. Am starting to wonder if that's just my natural running speed (I'm a pony rather than a racehorse!)