I am newer to running but did my first 10k last year. I am currently training more and more. I am running a 10k in 2 weeks and another one in July. I am having a problem with my running speed though. I seem to be averaging a 11:00-12:00 minute mile. Which I know isn't bad but isn't great either. I also just ran the Mud Run in Monterey a week and a half ago, which is 5 miles. It took me almost exactly an hour to complete....but remember this was mostly uphill and with obstacles.
So my main wonder is what to do to increase my time. I am too far along in running to start the C25k but don't really know where else to start. Can someone please give me some advise on how to increase my time and just some general training tips.
It is a little too late to help with speed for the race in two weeks, but there is hope for July.
Once a week do some speed work. Start with 200 meter intervals. Is there a track you can use? One lap at a high school track will be 400.
Warm up. Then run half a lap at a pace 10 - 15 seconds faster than your typical pace. Walk or slow jog the next half lap. Repeat 4x. Cool down.
Each week add 2 repeats.
When you reach 10 repeats, start over with 400 meter interals.
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Another thing you could do is get a training plan for your July 10K fron www.runnersworld.com/smartcoach. That will give you workouts including interval and tempo runs. You don't necessarily have to follow it exactly but it will be a good guide.
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