Improving time

  • AmaboTe

    Posts: 30

    Oct 29, 2013 10:56 PM GMT
    I ran a 5k over the weekend, and I was happy with my 23:08. But that was still 9th for the age group; the first four in my age group all finished under 20 minutes. The speed skater in me wants to get back into going fast.

    Any suggestions or anecdotes? What has worked for others to improve speed?

    I've got a few half marathons under my belt, with one in a week and a half. A nine miler with a wicked hill on Thanksgiving.

    But after these longer races, I want to try and get my times down on 5ks. I'm not afraid of mileage or hills... just cold weather, which makes me miserable.
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    Oct 30, 2013 5:35 AM GMT
    Add sprints to your running routine.
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    Oct 31, 2013 6:12 AM GMT
    There are training plans on line that may be useful, e.g. http://www.runnersworld.com/training
    for various distances and styles of racing [road, trail, tri,...].
    The only way to run fast is to train fast. But do so carefully and gradually.
  • HottJoe

    Posts: 21366

    Oct 31, 2013 6:30 AM GMT
    Push harder off the ground.
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    Oct 31, 2013 6:48 AM GMT
    I remember I was in cross-country when I was in 16 in school. I had a record around OP's time. I wasn't very good but I did get better.

    If you can run for 40 minutes without stopping(no matter how slow you went), you can actually run twice a day. You can split your miles four and four by morning and night and do eight a day. You'd really improve your time if you did that.

    http://www.runnersworld.com/workouts/double

    You don't have to exactly follow this. You can make your own plan.