[chriscresswell]

I have started running 10Km (2 weeks ago) without intervals about 3 times a week and only reaching 50mins, how can i reduce that time before my first charity race in July?! thanks chris

[Ceiti]

Interval training and fartlek combined with longer runs, there's lots of training programs you can find using Google.

This is a 12 week training plan here, http://www.1bderdf.com/fitnesstests.htm, scroll down to the bottom of the page and there are 3 plans and an explanation. I used the intermediate version to get my time under an hour a couple of years ago.

Good luck

[almasy]

run up and down hills, downhill requires more rpm of the legs, uphill requires more strength from the legs and lifting the knee higher (thus increases stride length) faster moving legs + longer stride = faster speed
just don't try to increases stride length by sticking your calf out as far as possible, you're only force yourself to land on the heel and risk injury.

[Scoobiedoobiedo]

Run faster

[chill543]

(Original post by chriscresswell)
I have started running 10Km (2 weeks ago) without intervals about 3 times a week and only reaching 50mins, how can i reduce that time before my first charity race in July?! thanks chris

nothing to do with running...
but if your last name is cresswell... we have the last same name xD
Charlie cresswell

but actaully good job i stumbeled along this beacause im going to begin running again after june :P

but yeah... pretty cool

[aymanbinmoshi]

(Original post by almasy)
run up and down hills, downhill requires more rpm of the legs, uphill requires more strength from the legs and lifting the knee higher (thus increases stride length) faster moving legs + longer stride = faster speed
just don't try to increases stride length by sticking your calf out as far as possible, you're only force yourself to land on the heel and risk injury.

Thank you for nice reply. It's helpful really.

[Codders1111]

50 minutes is a pretty good time. Nothing to be ashamed of by any means. If you want to get faster speed/interval training like other people have suggested should do the trick.

[c471]

(Original post by chriscresswell)
I have started running 10Km (2 weeks ago) without intervals about 3 times a week and only reaching 50mins, how can i reduce that time before my first charity race in July?! thanks chris

Firstly, run further than 10K. If that is the only distance you run, you are not competitive at it. This will help build endurance in your legs, allowing you to push harder.

hill reps are good. The biggest hill you can find, up and down and up and down litterally until you puke. Builds serious leg strength (ever seen fell runners, they have massive legs), helps increase your lactic acid threshold.

Fartlek training. Im not a big believe in intervals, i think it is quite hard for somebody who is newish to training to really get the full benefit from them.
Fartlek is easy to do. start on say half race distance, warm up, increase your pace to say 30% above what you would normally run at for that distance. When you get knackered, slow to a gentle jog, and go again once your breath is back.
Minimise recovery time and really push and you will see good results.

Some words of warning:
Be careful with hills. If you arent a seasoned runner, its easy to injure calf muscles and achillies tendon on the way up, and running down hills is real bad for your knees.

Increase distance slowly, a sudden hike in training will open up the possibility of injury.

Keep the workouts flexible, change them often and dont do too much. Recovery is so important, but even more important is ensuring you have a good spread of workouts. If your out for 2 hours every evening, rain shine or high water, you will probably get sick of it after a few weeks if nothing else.

Train to race, but dont burn out before you get there.

[rippedbanana]

another thing is that you have to give yourself a day-off or some rest. more effective to train 5 - 6 days a week than 7 days a week.