Britlunch...I think that's your name

ILikePineapples · October 2011

Thanks for answering my rain & running question on the H&F board. Have you worked at increasing your speed on runs at all? Any thoughts on how to do that?

Brit's Luna154 · October 2011

The best way to increase speed on your runs is to run faster. Simple right? In all seriousness, try to incorporate fartleks on your run once or twice per week. To do fartleks, after you have warmed up, pick a target up ahead, maybe 200-400 meters ahead and pick up your pace until you get there. When you pick up your pace, concentrate on increasing leg turnover, not changing your stride as that can result in injury. After you reach your target, slow down, possibly to slower than your normal pace, and recover. When you feel as if you have recovered, choose another target and repeat. Make sure you leave yourself 5-10 minutes at the end of your run to cool down because it will help you not get as sore from your speed work. Good luck!

ukyankee · October 2011

Thanks - I did a bit of that in this morning's run and got my under 30 min 5K. Yay! It's sad that I used to run 7:30 and under miles only 15 years ago...but I'll be happy to get under 8:30 at this point. Darn knee surgery & old age! Thanks again!

Brit's Luna154 · October 2011

Awesome! Over time your pickups will get faster as will your easy pace.

I totally understand about changes in pace. I was pretty quick in HS, then I got lazy in college and found myself to be far slower after I graduated and realized that I cared about running again. After a few years of hard work, I'm pregnant now and slow again. Hopefully I will be able to speed up again after I can run for real again!

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