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[Closed] ways to improve running pace?

dirtygirlonabike · 2009-09-10T09:28:29Z

My current running pace is around 12 - 13kph, depending on how I am feeling, distance and hills. I'd like to be able to run a 10k in 40mins. What's the best way of increasing my pace? I feel atm that my legs lack some power to go faster, but my endurance/fitness is fine. I've been doing a few sprint intervals, but they are pretty evil, and I'm usually nearly sick at some point - plus it takes me ages to warm up, and usually get better the more I do/longer I'm out for. So I'm thinking I need to be able to run a negative split, given I feel better the more I do. But I struggle to hold 15kph for more than a few mins without slowing down the pace to recover. My other issue is hr - my average hr for running is 181. I can sit at 180 (give or take a few beats) for almost all of a steady run (around an hour). However, as this is pretty high, I do struggle when I want to sprint as my hr is already high - it pushes it up to my max pretty easily. Do I just run more sprints/intervals and get used to the faster pace that way (and hope my hr adapts?) I don't want to get too caught up in the "training" aspect i.e have planned intervals/long runs etc, as i still want to maintain an element of fun/change from riding, so don't want to follow a set programme, just have an idea of what i should be trying to include when i feel like it. (and yes, i have looked on runners world for programme, but i'm keen to hear how other bikers find running/experiences etc) :-)

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Keva

Posts: 3285

Free Member

even if my scales are inaccurate which I think they might be, I certainly don't weigh any more than 59-60kg which puts me right on the mark.

Posted : 11/09/2009 10:03 pm

finbar

Posts: 5909

Free Member

I'm the healthy amount for a non-active person (5'6", 65 kg) 🙁

My last 10 km was 36min and change so i might be able to run something respectable if i laid off the pies.

Posted : 11/09/2009 10:09 pm

Keva

Posts: 3285

Free Member

I expect my weight will drop a bit when I start training for a half marathon which I've got in mind but I'm not really happy about it - losing weight that is, but I want to up my running distance more so it's bound to happen.

Kev

Posted : 11/09/2009 10:24 pm

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