How to increase speed when running

A

andrifr

0
I've been running since January. I've been injured a lot since then and because of that I've been taking it easy in order to not injure myself. I used to get a lot of pain when doing sprints or running for a long time.


Last Wednesday I ran my first 10k, but it was pretty slow, 1 hour 15 minutes (although the fact that I am 105kg explains it partly, it's a heavy run).

I'm wondering what is the best way to increase my speed. Is it going back to running short distances faster and then increasing the distance, is it running longer distances at a constant speed (increasing the speed each run), or should I run longer distances with sprints in between?

Hope somebody has some good answers...



Best regards,
 
I recommend finding a track and doing 800m's and 1600m's. Do them faster then your normal pace, take a break and do it again. Mix it up however you'd like.

400x10
800x6
1600x4
3200x2
 
best way mate is to go on your steady runs [whatever they may be 3, 4, 5, 6 miles] and add strides into them. during your run increase your speed for 20-30 seconds then return to you original starting pace.

i do 4/5 miles with strides [in seconds] 10 20 30 40 40 30 20 10
after each stride just slow down and jog untill your breath is back. but sprint hard during the stride.

doing this you can control your own paces and do what you feel comfy wit, not having to worry about times and the like. good luck :)
 
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