[junkie_ball]

Hi,

I've done a few 10K races and now want to work on increasing the speed during the races. I was wondering if any of you guys could suggest speed exercises that you believe really work?

 

[LazyJones]

Hey there,

If you let us know what training you are already doing and what your last 10k time was, otherwise it's difficult to judge to be honest.

 

[junkie_ball]

No Probs! Last 10K road race was a mere 49 mins! Tend to do 2 running sessions a week between 5-10K distance with a running partner whos pace seems to be maxed out at the above time. For this reason i'm thinking of adding a further session in without my running partner and see where i'm at as i still have plenty of energy to sprint at the end! I do 2 weight sessions in the gym a week and a circuits class with the occassional swim.

 

[LazyJones]

Adding a third running session will help for sure. There's lots of ways to get quicker really.

If you are already running your 2 training runs pretty hard (I get that impression from your reply) I would suggest the 3rd session could be a longer slower session. As you don't want all your runs to be at high intensity otherwise you may get injured. Especially if your doing other intense training during a week.

Alternatively you could change one of your current runs to a slower longer run with your running buddy (say 12-14k?). Then you could do an interval session to work on your speed, so short bursts (2mins) at about 3-5k pace followed by a slow jog recovery for the same time.

Just consistently running 3 times a week will help you improve either way. I'd just be careful of adding intensity and distance at the same time.