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    right ok .. don't know if this is appropriate site to ask this but i seek some professional advice from runners alike....

    im quite a regular distant runner and have been training for about 2 years now..what seems to be the problem is that ive been at a 10mins/mile pace for that duration.ive tried to improve it by sprints but ive had no luck whatsoever.. i really want to improve this time so bad now

    ive been directed to another website from a few people off runners world..
    http://www.active.com/running/Articl...O2max-Training

    any advice?
    what can i do to improve?

    thanks!
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    Maybe ask this in the university sport science area - it's probably more likely to be seen by someone who knows!
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    (Original post by rizzl8)
    right ok .. don't know if this is appropriate site to ask this but i seek some professional advice from runners alike....

    im quite a regular distant runner and have been training for about 2 years now..what seems to be the problem is that ive been at a 10mins/mile pace for that duration.ive tried to improve it by sprints but ive had no luck whatsoever.. i really want to improve this time so bad now

    ive been directed to another website from a few people off runners world..
    http://www.active.com/running/Articl...O2max-Training

    any advice?
    what can i do to improve?

    thanks!
    Well, you must not be doing your speedwork right, quite simply. Depending on your distance, fartlek is a good ad hoc method. Run half your distance to start with, but doing periods of higher work and recovery. So not just 100m sprint and stop, but longer too. So a good one might be a 5 mile run, Where you do 1 mile at near normal pace, 1 mile best effort, 1/2 mile recovery and repeat. Google it, there is so much info on it, I couldnt possibly do it justice on here.

    Hill sprints are so good too. Like litterally find the biggest, muddiest, steepest hill you can. Jog to it, and spend 20 mins running up and jogging down, and just keep going to you are hooped. Do that once a week and you will notice an improvement.
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    (Original post by c471)
    Well, you must not be doing your speedwork right, quite simply. Depending on your distance, fartlek is a good ad hoc method. Run half your distance to start with, but doing periods of higher work and recovery. So not just 100m sprint and stop, but longer too. So a good one might be a 5 mile run, Where you do 1 mile at near normal pace, 1 mile best effort, 1/2 mile recovery and repeat. Google it, there is so much info on it, I couldnt possibly do it justice on here.

    Hill sprints are so good too. Like litterally find the biggest, muddiest, steepest hill you can. Jog to it, and spend 20 mins running up and jogging down, and just keep going to you are hooped. Do that once a week and you will notice an improvement.
    thanks, think where im lacking is the incline training ...need to start making a lot of attempts at pushing up a steep hill.
 
 
 
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