Speeding up on the long run?

Izak van Langevelde said:

In the past 1,5 year I've built a routine of jogging 10 km once a week.
Starting from a relatively bad physical condition, it took me about half
a year to be able to do this without breaks, and it takes me about 70
min to complete. It doesn't take me much effort, no pain, no injuries,
and I've resources left to add a few more kms to the walk. So far, so
good. What I like to add is some speed.

The best thing you could do for your speed at this stage is get out and
run more often. Once a week of anything isn't going to make you fast.

Quoted message said:

While building up distance is quite easy, building speed seems to be
less straightforward: running longer works for me, running faster burns
me up in a few kilometers. Of course, I could start all over again,
working on speed over shorter distances. However, is there a way of
integrating speed work into my routine of jogging 10 km?

Speed work isn't that helpful if you're training once a week. You could
do some strides at the end of the run (use google) but you really need
to train more often if you want to be able to run fast.

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

In article <[email hidden]>,

Donovan Rebbechi said:

Izak van Langevelde said:

In the past 1,5 year I've built a routine of jogging 10 km once a week.
Starting from a relatively bad physical condition, it took me about half
a year to be able to do this without breaks, and it takes me about 70
min to complete. It doesn't take me much effort, no pain, no injuries,
and I've resources left to add a few more kms to the walk. So far, so
good. What I like to add is some speed.

The best thing you could do for your speed at this stage is get out and
run more often. Once a week of anything isn't going to make you fast.

Any pointers to a useful scheme that supplements my jogging?

--
Grinnikend door het leven...

Izak van Langevelde said:

In article <[email hidden]>,

Donovan Rebbechi said:

Izak van Langevelde said:

In the past 1,5 year I've built a routine of jogging 10 km once a week.
Starting from a relatively bad physical condition, it took me about half
a year to be able to do this without breaks, and it takes me about 70
min to complete. It doesn't take me much effort, no pain, no injuries,
and I've resources left to add a few more kms to the walk. So far, so
good. What I like to add is some speed.

The best thing you could do for your speed at this stage is get out and
run more often. Once a week of anything isn't going to make you fast.

Any pointers to a useful scheme that supplements my jogging?

What sort of scheme were you looking for ? If you're looking for a training
plan, your best bet would be to run more often. Add one run of about 3 miles
distance each month, until you're training 2-5x/week (depending on what
you have time for). It doesn't matter what day of the week you do your training
runs -- whenever you can is best.

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

In article <[email hidden]>,

Donovan Rebbechi said:

Izak van Langevelde said:

In article <[email hidden]>,

Donovan Rebbechi said:

On 2004-07-23, Izak van Langevelde <[email hidden]> wrote:
> In the past 1,5 year I've built a routine of jogging 10 km once a week.
> Starting from a relatively bad physical condition, it took me about half
> a year to be able to do this without breaks, and it takes me about 70
> min to complete. It doesn't take me much effort, no pain, no injuries,
> and I've resources left to add a few more kms to the walk. So far, so
> good. What I like to add is some speed.

The best thing you could do for your speed at this stage is get out and
run more often. Once a week of anything isn't going to make you fast.

Any pointers to a useful scheme that supplements my jogging?

What sort of scheme were you looking for ? If you're looking for a training
plan, your best bet would be to run more often. Add one run of about 3 miles
distance each month, until you're training 2-5x/week (depending on what
you have time for). It doesn't matter what day of the week you do your
training
runs -- whenever you can is best.

Sounds ok to me, I'll give it a try. Thanks!

--
Grinnikend door het leven...

"Izak van Langevelde" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

In the past 1,5 year I've built a routine of jogging 10 km once a week.
Starting from a relatively bad physical condition, it took me about half
a year to be able to do this without breaks, and it takes me about 70
min to complete. It doesn't take me much effort, no pain, no injuries,
and I've resources left to add a few more kms to the walk. So far, so
good. What I like to add is some speed.

While building up distance is quite easy, building speed seems to be
less straightforward: running longer works for me, running faster burns
me up in a few kilometers. Of course, I could start all over again,
working on speed over shorter distances. However, is there a way of
integrating speed work into my routine of jogging 10 km?

--
Grinnikend door het leven...

Are you doing just one run a week that is 10km in distance?

In article <[email hidden]>,

Sam said:

"Izak van Langevelde" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

In the past 1,5 year I've built a routine of jogging 10 km once a week.

Are you doing just one run a week that is 10km in distance?

That is correct...

--
Grinnikend door het leven...