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Running Workouts to Increase Speed

Training Programs for Beginner, Intermediate, and Advanced Runners


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I agree with using the RPE method but pace and speed is really not based on experience level. I would probably consider myself an intermediate level runner because I have run a couple of half marathons, some 15ks, some 10ks, some 5ks, etc. I run four or five days a week, do some speed work, run hillsk, and I going to start trail running. But running as fast as the charts indicate based on being an intermediate, too fast for me. Report
oh thank you! i am a long time runner with about a 10 month break.....arthritic knees one worse than the other.
i am using the coach to 5k to gradually come back. cant get over how attached i am to the disappointing it is for me to be running so slowly.
This helps to remind me to focus on slow and steady progress....when I am better able, i can focus on my speed.
I know races were always for me to compete with myself, now i just have to lose that somehow and it is more of a struggle than i imagined.
The beginner speeds seem awfully high for someone who is actually a beginner. Report
5 mph on my treadmill is quite exerting for a beginner, in fact, probably too exerting for someone beginning and out of shape. Report
I love my treadmill but I get the best out of it when doing this
10 minute blocks of: with a 30 second break to set up the treadmill or change the music
5kph @6% incline to warm up, then
5 to .5.5KPH at 6
5.5 to6KPH at 6 right up to 7KPH
Then 10 minute blocks
7 KPH at 14%
6.6 KPH at 12
6KPH at 10
5.5KPH at 8
5KPH at 6

finish with 15 minutes at 4kph at 6 to run down

This give a great workout just walking Report
When I was actually jogging over 4 mph, this was a great achievement for me! Maybe the RPE would work. Or I could measure out a mile on the road in the village? Worth thinking about Report
@Aponi KB, I do not agree with your critique and I am a distance runner. MPH is given because that is the input a treadmill recognizes. "Jog" simply means a run with intensity below an all-out effort. Treadmills may not always be accurate for cal burned, since that depends on individual metabolism, but mph is accurate. I would rather run outside than on a treadmill too, but it gets colder in Chicago than in some parts of Siberia. Do you run outdoors when it is 40 to 60 deg F below freezing?! Report
this is for AFTER C25 or during? Report
Thanks for the article. But I haven't start to run yet. Report
Wondering how they can lump all treadmill speeds together since all treadmills are different. Or am I just that slow? When I "jog" on my treadmill, I'm "jogging" at 4.2-4.3 mph. But if I put it at 5 mph, I'm going to be running, not jogging. If I could "job" at 5mph, I wouldn't have any problems - I'd be dern proud ;) Report
Most training programs I've seen recommend one speed day, one "long slow run day", and one "tempo day" (a day where you try to run consistently at or slightly faster than your goal race pace; this will be faster than your "long slow run day" but slower than your speed day). Report
This article does not specify: How often should I run the speed workout? Once a week? More? Less? Report
Great article. Just started the walk/run program last week, this really helps! So looking forward to meeting my goals one step at a time. Report
you know....the only thing is I have never met a runner who used the word "jog" or measured pace in mph instead of min/miles

Maybe it's unfair but those two things make me question this article.

well that and the reliance on a treadmill to measure pace. Personally I hate treadmills and everyone knows they are not as accurate as they claim Report
This is a great reference. I was looking for a cardio run to maximize my limited time that I have on the week ( since I work and have two kids). I will try this tomorrow. Report

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