Speed/endurance training for running?

I completed the runningmate couch to 5k weeks ago, and I've been running a steady 30 minutes, 3 times a week ever since, with the exception of illness/injury.

Right now, I average about 12 minute miles - I start out pretty slow to warm up, build up to 12 minute miles, and then for the last 10 minutes of my run, I push myself to run between 10-11minute miles.

I want to get my speed up, and my endurance up, but I'm not sure exactly how to go about it and whether what I'm doing is really the right way to do it.

Any thoughts?

Re: Speed/endurance training for running?

Intervals! The only way to get faster is to run faster. Obviously you can't keep up a fast speed for too long so intervals are the best way.

I'll usually warm up. Then I'll run at full speed as fast as I can for 1/4 mile. Then I'll slow down for 1/2 mile. Then I'll repeat- full speed for quater mile then slow down again (even slower than you normally run)./

Re: Speed/endurance training for running?

Interesting... it's almost like the interval training program I followed to build up to running 3 miles.

Do you follow any program, or do you just monitor it yourself? I'm wondering if there's some kind of podcast I can use that I can download so I don't have to watch the clock so carefully while I'm running.

Re: Speed/endurance training for running?

Definitely interval training is the way to go. If you Google "running intervals podcast", or some variation of those terms, it will bring you to sites that have ones you can download. I always do my interval training on the treadmill or at the the local high school track.

Good luck!

Re: Speed/endurance training for running?

Fantastic - thanks!!

Re: Speed/endurance training for running?

I echo pp about interval training. I like to do my intervals on a track but with the weather so crappy I will use the treadmill.

I alternate every 1/4 mile run fast with a light jog/walk.

Start out slow, one week 4 intervals, next week do 5 intervals, week after 6 intervals etc.

Also, I think racing makes you faster. I like to run my training runs without pushing it too hard, race day I always run my hardest.

Re: Speed/endurance training for running?

definitely, as the others have said, intervals. just be careful not to do an interval workout more than once a week, especially since you are just starting them. intervals are great, but unfortunately also a great way to get injured.

Re: Speed/endurance training for running?

intervals will definitely help. I go to the local track, but your rest time should be about the same time as your interval, which is probably half the distance. So if you are running 1/4 m fast, recover in 1/8 mile.


also hills will help speed. they make your legs strong and will help you run faster.

you can run a hilly route or you can do hill repeats. Start with 3-4 repeats and recover by jogging down the hill.