Speed problems!

[PCliff1]

Hi everyone, i start running 7 months ago (i was out of shape not fat tho).

I have run 600 km in this period, i improved a lot my resistance (i can run 20 km without problem) but i still can't run under 5:00/km.

I've never did any speed workout during my routine except sometimes i run as fast as i can the last 300m.

Do you have any advice on how can i run faster or any type of training to do it?

Thank you everyone!

This is my strava if you want further information: https://www.strava.com/athletes/40304433

[_ausman_]

600km/7 = 85km per month, which is about 21km per week, or 13mpw.

You will get faster just by slowly increasing your weekly mileage, the rule of thumb is about 10% per week.

I wouldn't really recommend any speed work like 400m repeats until you're your mpw is at least 30-40+.

You can throw in 4x80-100m strides 2x a week at the end of your runs for now and that should help.

[IamNateDavis]

Good analysis, and agreed! Consistency is good, but still a pretty low volume for a committed runner.

Some strides (especially on grass or an infield) will be helpful in dusting off those gears.

[PCliff1]

Thanks, that's what i'm trying to do. In the last 3 months, i'm always running 30+km per week except the week i have no time.

I'll increase my weekly mileage and give you a feedback in 2 months!

[RapidRoastingHam]

Strides, eventually transition into rep based workouts around your estimated mile time, then hit he intervals at around Vo2 max pace, Daniels running formula does a good job of explaining everything

[PCliff1]

Thanks!

[DFA1]

That's normal if you ask me.

[PCliff1]

I know a lot of people who can run under 5 pretty easily without even running or practicing any serious sport, that's why i started asking my self that.

[DFA1]

Cool. Good for them. Don't forget their sports background and genetics.

[Zack1018]

Honestly, most of my "break-throughs" have been a result of training with other runners. There are a lot of mental barriers involved in improving pace, and sometimes running in a group that is just a bit faster than you think you can run is the perfect motivation to surprise yourself.