Menu Black Girls RUN! 0
  • About Us
    • About Us
    • FAQ
    • Contact
  • Programs
    • WalkB4URUN Training
    • Sweat With Your Sole 2019
  • Events
  • Join
    • Find A Community
    • Become An Ambassador
  • BGR! Foundation
  • Partners
  • Blog
  • Sign in
  • Your Cart is Empty
Black Girls RUN!
  • About Us
    • About Us
    • FAQ
    • Contact
  • Programs
    • WalkB4URUN Training
    • Sweat With Your Sole 2019
  • Events
  • Join
    • Find A Community
    • Become An Ambassador
  • BGR! Foundation
  • Partners
  • Blog
  • 0 0

Reader Inquiry: How do you increase your speed?

November 05, 2009


Question: I am a jogger, but really want to increase my speed. What program did you follow to cut your 5K time down?

Oh how I loathe working on my speed. But, it’s a necessary evil, and I always appreciate the results. Here are the three techniques I use to build my speed.

1. Increase Your Endurance - Before I ran my first 5k, I was typically running 2-3 miles three times a week. Well, a 5k is 3.1 miles. Although I could run three miles, I knew that was the most that my body was conditioned to run, and I would be sucking wind by the end of the race. Likewise, I realized that if I could easily run four or five miles, then running three would be a piece of cake. So, I gradually added distance to my daily runs and increased my overall endurance.

2. Speed Workouts – My speed workouts are very simple. During the course of a three mile run, I switch between a fast pace and my 5k pace every fourth of a mile. I think this technique helped me the most. Not only was I running faster, but I also learned how to control my breathing. By race day, I was able to drive through the final mile and nearly sprint the last 200 meters.

3. Add more miles to your weekly mileage – The last change I made to my workout was to add another day of running, so I was running four days a week. Although that is the norm for me now, it was quite a challenge then. The fourth day is a relaxing run day that brings my total mileage for the week up to 15-20 miles.

My weekly training schedule
Tuesday: 6 miles – moderate pace
Thursday: 3 miles – speed workout
Friday: 4 miles – relaxed run
Saturday: 8 miles - Long Run

I hope this helps. What other 5k training tips do you guys have?
  • Share:

Leave a comment

Comments will be approved before showing up.


Also in Black Girls RUN!

Keep Calm & Carry On Your Healthy Eating Habits During the Holidays
Keep Calm & Carry On Your Healthy Eating Habits During the Holidays

November 21, 2016

Read More

Your Quarterly Wellness Report

April 04, 2015

Read More

Add Maple Syrup to Your Workout for an Extra Boost!

March 18, 2015

Read More

Follow

Sign up to get the latest on sales, new releases and more…

© 2025 Black Girls RUN!.
Powered by Shopify

American Express Apple Pay Discover Mastercard PayPal Shop Pay Venmo Visa