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increasing running speed

lazysusanlazysusan member
in Health & Exercise
I would love to do a 5k in under 30 minutes.  I'm not super fast.  I can run about 30 minutes, but am only going about 2.5 miles.  How can I get faster?
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Re: increasing running speed

  • ArnegardArnegard member

    I am with you!  I am running a half in 13 days and average 11:30 pace in training.  The rush of a race speeds me up too though.

    You have to push speed to increase your pace.  I try to have 1 day that I work speed.  Treadmill is the easiest for me - setting it on 6 mph and just do it.  I also will do speed intervals - where you start at 5.2 or whatever and every minute or two increase it.

    You need like a 6.1 or 6.2 mph to get a 30 min 5K.  Last year I only did 1 5k and did it in 30:30.  I have to do one this year just to get under that 30 mark!!

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  • saintpaulJesssaintpaulJess member
    Run sprint intervals.  60 seconds as fast as you can go, then 60 seconds walking or jogging.  Do it for 20 minutes twice a week.  Your speed will increase.
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  • alphahelixalphahelix member
    Absolutely interval sprints! Like PP suggested, you can find interval training plans by googling it - it will definitely get you to your goal time. I also incorporated hill sprints to improve my times - same as a regular sprint interval, but I would just find a relatively steep hill and sprint up the hill and then walk or jog back down, repeating 7 - 10 times depending on the hill size. You can also up the incline if you're on a treadmill.

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  • JKohioJKohio member
    Ditto sprint intervals! This time of year, when the weather is nice, there's no way I'd do them on a treadmill. You can just as easily do them outdoors (on a walking trail, sidewalk, road, whatever) during a regular run. If you have a stopwatch with interval timers, set that to help you keep tabs on time, OR just keep an eye on your watch/HRM. Good luck!
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