selectomatic said:
Hello everyone, having got the marathon out of the way I'd like to concentrate on improving my 10k time. I've got the endurance but really need to increase my speed. Has anyone got any training suggestions as to hw I might do this?
I would look at interval training - it's a sure fire way to increase speed as it gets your body used to running at pace.
Here are a few example interval sessions:
30 min run at a steady pace and finish with 10 x 100m sprints with 15 second rest periods in between each repetition.
12 x 400m at pace with 45 second rest inbetween each rep.
16 x 200 sprints with decremental rest inbetween each so...
1. 200m then 60 seconds rest
2. 200m then 45 seconds rest
3. 200m then 30 seconds rest
4. 200m then 15 seconds rest
Repeat 4 times.
When doing intervals try to keep the time you take to do each interval the same rather than doing one fast interval and tailing off as the session progresses.
You should really feel like you've had a good workout doing sessions like these - if not you're you need to increase the pace.