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IMPROVE PARK RUN TIMES

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gallagherp Nov 2013 10:37am, 16 Nov 2013 2 posts	0 gallagherp My best park run time is 24.12 my worst 27.15 how can i improve any ideas i run at least 5miles every otherday and do park run twice a month my 5 milers average about 45-47mins
Derby Tup Nov 2013 10:41am, 16 Nov 2013 8144 posts	0 Derby Tup To run fast you have to run fast Speed work, intervals, tempo, injuries is the way to go
Too Much Water Nov 2013 10:48am, 16 Nov 2013 3651 posts	0 Too Much Water 0-1k Work, 1-4k Hold, 4k - finish Push
Nellers Nov 2013 10:49am, 16 Nov 2013 26518 posts	0 Nellers And to allow that fast stuff you've got to allow your legs to recover and that means running slower sometimes. If you're getting 3 x 5 miles done each week I'd suggest you do one of them as intervals/tempo/fartlek, one as an easy paced 5 miler (and that would mean running it at 10 minute mile pace or slower so it feels easy and you recover) and doing the other one at about the same pace but maybe try to add a mile on to the distance every 3 weeks until you get out to about 9 or 10 miles. That way you're getting a lot of endurance from the longer and the easy paced run, and topping it up with some speed from the fast session. On the other hand, if you are able to run more often than 3 times a week I'd suggest just doing more slow miles for a good few months.
PaulaMc Nov 2013 10:54am, 16 Nov 2013 2142 posts	0 PaulaMc Nellers' advice is spot on. Mixing up the training, with some speed work, will pay dividends. Good luck!
Lesser Spotted Running Hawk Nov 2013 10:56am, 16 Nov 2013 3948 posts	0 Lesser Spotted Running Hawk Could they be at 10 am.
JohnnyO Nov 2013 11:08am, 16 Nov 2013 16918 posts	0 JohnnyO More miles. 3x5miles isn't much.
Lesser Spotted Running Hawk Nov 2013 11:44am, 16 Nov 2013 3949 posts	0 Lesser Spotted Running Hawk Agree with JohnnyO add more miles then start playing with your sessions. Say you run Tues/Thurs and the weekend I would build the weekend run up to 10M gradually then change one of the week day runs to a 3x 1M interval session with 1M w/u and c/d or a tempo run of 20mins to half hour keeping your other run easy. That should be enough to see improvement. After that you would need to run on more days but always try to stick to alternate hard easy to allow for recovery.

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My best park run time is 24.12 my worst 27.15 how can i improve any ideas i run at least 5miles eve...

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