So ..

[RobD]

What's the best way to increase my pace .. WHEN I have completed my 9 weeks I will be wanting to increase my pace. I have a very short gait & am wondering if I should increase my gait & run shorter distances, slowly increasing as my stamina gets better, or just run quicker at the start of runs until I run out of steam, run faster in bursts during my 30 mins runs .. anyone ??

[AndyD Graduate]

I would continue to build up your running base/stamina and if possible incorporate some gym time and mix up your running with intervals and distance. Increasing your distance beyond 5k can also help with your pace at shorter distances. You could also try some of the follow on podcast ie Speed and Stamina.

[AncientMum Graduate]

I am a big believer in the maxim that if you run fast, then you'll run fast, but if you run slowly then you'll run slowly. In other words, to run faster you'll need to activate your fast twitch muscle fibres. You do this by running faster than usual. The easiest way to do this is to redo the early weeks of the programme, but when Laura says run then you sprint and when she says walk you jog. Another way is to try fartleks (don't snigger!) During your run, do short bursts of sprinting, for example to the next tree or parked car. Both these methods will increase your fast twitch muscle fibres and so increase your speed in due course. Of course, before attempting either you should finish the programme and consolidate what you've achieved. Pushing too hard too soon is the surest way to a stint on the IC, as many of us can testify! Good luck.

[ju-ju- Graduate]

Try the speed podcast and try not to worry too much and focus on getting your running stronger when you finish.

[runswithdogs Graduate]

A bit of everything. Though I wouldn't increase your gait, rather increase your cadence. Get some faster tunes and away you go. And fartleks. My best friend.