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Increase distance speed quickly?

How to increase speed for distance runners?

  • I'm a distance runner, I run anywhere from the 800m to a 5k. I naturally have a TON of endurance (I ran my first 5k when I was twelve at a sub-7 minute pace, after never having ...show more

  • Answer:

    Basically if you want to run 5K you should alternate your training between runs of 5K or more on one day and the next day running a sequence of shorter faster runs often known as interval training such as 10 x 400 m as fast as you can with a rest inbetween each one. There are many different schemes in running books. There is also fartlek which involves doing a long run interspersed with sprints of 100 m say 2 times per mile.

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Just do interval training once a week. one day a week do a long slow run. the other days just have easy runs. There are lots of interval training regimens. and you don't need to just pick one. One of the most popular is to run the straights and jog the curves. you could also run a lap in 2 minutes and then walk for 2 minutes. When you are getting ready for 5Ks- try running a 5K once a week at your race pace.

Louis

Even though you aren't looking to become a sprinter, doing some sprinting exercises would definitely help increase your speed. Interval training would help a lot, too. Make sure to build up muscular strength. It sounds like you have a lot of muscular endurance, but muscular strength has more to do with speed.

Ashxx

The more you run the faster you get. If you do 50 miles per week you will be faster than if you do just 20. I know this from marathon training.

librazone1948

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