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    Hey,

    does anyone have any tips for improving speed on running? I usually run 10km but I'm doing a 5km instead (10km was sold out ) and want to improve my time.

    Also, has anyone ever done a long distance obstacle course? I'm planning on doing a 20km one in June but not sure how to train for it.... so any advice would be super
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    This is going to sound like really banal advice- the best way to improve running speed is by running more.

    Find a speed/distance that you can do a few times a week with a little effort and ramp it up using the FITT principle-
    NB- don't change all 4 simultaneously

    Frequency- run more times a week (same distance and speed)
    Intensity- physically try to run the distance quicker (same distance, more speed)
    Time- Increase the distance (same speed, longer distance)
    Type- Rather than jogging at a constant speed, jog for X distance/time, sprint for X distance/time. If you're on the road, I tend to do a jog between 2 lamposts, sprint between the next 2. Alternatively jog for 30 seconds, sprint for 30 seconds.


    As for the obstacle course, it'll be muddy as ****, wear tight fitting clothes and not too many layers. Press ups and squats shall be your bread and butter.
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    Great thanks... press ups... it's like counting to 10 then falling on your face
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    (Original post by Scotty Bear)
    Great thanks... press ups... it's like counting to 10 then falling on your face
    http://www.hundredpushups.com/
    your press up bible.

    cannot state how good this website was for increasing the amount of press ups I could do.
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    (Original post by Rooster523)
    http://www.hundredpushups.com/
    your press up bible.

    cannot state how good this website was for increasing the amount of press ups I could do.
    Looks like a nice site cheers! I'll give it a go for sure
 
 
 
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