| The rule in general is never increase both speed and distance. Ex. attempt to run 6.0 for 45 minutes is a big no-no if you are unable to maintain 6.0 for the original 30 minutes.
If you want to run faster, use the same amount of time you are using now, but increase the speed at certain points. For example, if you normally go in total for 30 minutes with 10 minutes at 4.0 and 20 minutes at 5.1, then what you can do to increase your speed is go 5.5 for about 5 minutes of that time. For example, 5 minutes 4.0, 4 minutes at 5.1, 1 minute at 5.5, 4 minutes at 5.1, 2 minutes at 5.5, and top it off at 7 minutes at 5.1, 2 minutes at 5.5, then 5 minuts at 5.1 with a five minute cool down.
The goal should be increase your speed at about 5-10% per week or every other week. Don't stress out if you spend weeks at one particular speed. Just keep running for X amount of time at whatever speed you can then you will eventually increase speed and distance.
Last edited by Dallen; Jul. 02/08 at 08:03 AM.
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