Hi Everyone, i just started again, i am a small time runner, i run about 5miles 5 days a week just worked my way back up to that after about a yr off, takes me about 45 mins a go s l o w lol would like to speed it up my legs just don't wanna move that fast..any advice?
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blessedmomof5--glad to hear you've started up again. I wouldn't exactly call 5 miles 5X/week a small-time runner though. After being off awhile, it's going to feel a little slower than you want at first. My thoughts would be at first to mainly stay consistent with your 5 times per week, and within time, the consistencey will pay off and the pace will naturally get faster.
Another thought--maybe the last mile or so, when you know you don't have much left to go, try to pick up the pace a bit? Maybe 2 times per week, try to have your last mile be in 8:30?
Another thought is to maybe vary your runs a little more. Rather than going 5 miles each time at around the same pace, maybe one day only go 3 miles, but pick up the pace, push yourself a little beyond your comfort zone, and then another day, try to push yourself to 7 miles while slowing down the pace.
You can also do traditional speedwork--go to a track and do 400-1200 meters at a quicker pace--a pace you feel you'd race a 5K at (if you've ever run 5Ks), do that 3-6 times with 2-3 mins rest in between each. I'm not really a fan of intervals--I'd rather just get out there and run distance, picking up the pace on my training runs some days, but some people say speedwork has helped them a lot.
One final thought--try entering some 5Ks. The atmosphere of them alone will get you to run faster than you normally do during the events, and this in turn will get you faster overall (in training runs, or whenever you run your next 5K--whatever your goals may be). Plus, the camaradarie of road races are fun! Good luck with your running!
that was some great advice pink lady, thank you. i'll give that a go, but i have been working soooo much i haven't have had time for a run, coming home to 5 kids. but hoping that slows down soon. take the time tomorrow after Church and go for a run... thanks again for your advice.
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