Runner Bees – how to improve my 10k times

posted 3 years ago in Fitness
Post # 3
Member
3806 posts
Honey bee
  • Wedding: August 2013

1. Yasso 800s (track work)

2. Run farther than 10k in your training. Train up to 15k. You will learn how to endure longer distances and how to store up more energy to let it all out on the course. 

 

Post # 5
Hostess
2575 posts
Sugar bee
  • Wedding: May 2014

Speed work & hill work always works for me.

Post # 6
Member
283 posts
Helper bee
  • Wedding: September 2013

@MsAmandaAnn:  THIS.  Do lots of interval training (speedwork) and hill repeats, OP!  You’ll be amazed at the difference it makes!

Post # 7
Member
8914 posts
Buzzing Beekeeper
  • Wedding: August 2013 - Rocky Mountains USA

Interval training (sprint 30 seconds, job 60 seconds, repeat) really works.  It’s HARD though!  (I guess that’s why it works…)

Post # 8
Member
11772 posts
Sugar Beekeeper
  • Wedding: May 2013

Running with others is my number one thing!

When I was training (solo) for a half marathon, I was finishing in 2:15-2:30 range.

Day-of, with other runners to keep me motivated, I ran 1:59:38!

But I also agree with running longer distances. I can run a 5K way faster now than when I trained for 5Ks, because my endurance is way higher.

Post # 9
Member
3806 posts
Honey bee
  • Wedding: August 2013

@PimmsBride:  Yasso 800s

http://www.runnersworld.com/race-training/yasso-800s

It’s based on marathon times but you can use it for any distance. Speed work in general is a great way to decrease your pace. But please remember build endurance (distance) FIRST THEN speed.  If you try to do both at the same time, you will injure yourself. Trust me. Been there, done that, have the x-rays to prove it. 

Good luck.

Post # 10
Member
1157 posts
Bumble bee
  • Wedding: June 2014

Yup, in order to run faster you have to train faster!

1. Track work for speed: for example, 4x800m hard with 2:00 rest, or 6x400m harder, or a ladder of 400-600-800-1000-800-600-400. Rest can be standing, walking, or jogging depending on your fitness and the intensity of the workout.

2. Tempo for speed endurance: warm up 1 mile, run 2-3 miles at your goal pace or a little faster, then cool down

3. Hill work: find a hill that will take you about :45 to run up if you’re running hard. Warm up, run hard up the hill, then jog or walk down. Repeat 4-6 times.

Remember, don’t add too much speed work too fast (if you do you may risk injury). And keep in mind that it will be hard and it will be uncomfortable but pushing yourself is the only way you get faster. Your mind gives out long before your body will, so you just have to learn to ignore the “Stop!” signals when things get uncomfortable.

Post # 11
Hostess
2575 posts
Sugar bee
  • Wedding: May 2014

@vermonster:  <3 hillwork!!

 

I seriously look like a fool when I do it, I bet.  There is a monster hill about a quarter mile from my house.  If I had to guesstimate, it’s about 0.15 miles long.  Steep incline, plateus & then tiny decline.  I seriously run up it and then run back down.  After 6-8 times, I’m pretty spent, but it’s my favorite workout.  I find myself wishing it were a hill day on the days I really don’t feel like running at.all.  In fact, maybe I’ll do hills tonight — even though Monday is normally a yoga day, but I did yoga at 6AM today, so…

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