Speed training advise

I am currently trying to condition and increase my speed to around 16.2kph for 30 minutes. I am currently able to do 13.2kph for 30 minutes on a treadmill and am increasing another 0.2kph every session. If I fail to run for 30 minutes in a session, I'd continue the next day trying to push myself upto 30 minutes. Do you think it is advisable for me to go on for 30 minutes without water as my speed becomes increasingly fast? I usually don't stop for water until 30 minutes is over. What do you think about this? Do you think its safe to do so as I am aware that for every ounce of water you lose performance may drop? Anyone wanna suggest a better way to train for speed train or have some comments? I am trying to reach a 16kmph consistency or more before my 29th December 25km run. 


  • I got to 16.2 kph and stopped...

  • Well I am going to try and get around 16kph + speed for 30 minutes and then try to vary my pace on road while increasing my stamina/duration at this pace...

  • MillsyMillsy ✭✭✭
    call me old fashioned but I dont really work in Kph.
  • As a beginner here, 16kph (10mph for Millsy and myself) seems awfully fast if all your runs are planned at that pace? Maybe keep that going once or twice a week and slow things right down for your other runs gradually building up 1 day to a long run of an hour plus?

  • DT19DT19 ✭✭✭

    when you say 'anyone want to suggest a better way to speed train', can we assume that this is purely one aspect of your training that you maybe do once a week perhaps twice or is this the totality of your training everytime?

  • Andi is quite right. You need to slow down and build up to running for much longer if you want to get faster eventually. I can run at 13.2kph for 3 hours but I can't run at 16kph for 30 minutes.

  • Around 4 weeks ago, I did my marathon at 3h57m that equates to 10.7kph, I do long runs once a week FYI and the rest I might put it in my 30 min tempo runs for treadmills or either just work my legs (squats, etc, etc). I hope this figure can help you tell me where I am and suggest my next move. 

    Btw, maybe I could continue with this speed training but also add in other elements? Would 30 minute speed training alone be adequate for that day or should I add in something else afterwards? Do help me, thanks, I appreciate all your help.

  • MillsyMillsy ✭✭✭
    apologies for being old fashioned but it looks like you can run a marathon in 9 min miles but are trying to run your tempo runs at 6 min miles. Sounds like way too fast to me. Have a look at Mcmillan running and see what they suggest.
  • Millsy1977 wrote (see)
    apologies for being old fashioned but it looks like you can run a marathon in 9 min miles but are trying to run your tempo runs at 6 min miles. Sounds like way too fast to me. Have a look at Mcmillan running and see what they suggest.

    Ok thanks for the suggestion, I have about another 2 months to try and get to a 15kph (thats what i would minimally settle for) running speed for 25km, bonus if I could do a 16kph. I just want to try the seemingly "impossible", just wanna do this for the sake of my achievement.

    Btw by mcmillan runnning do you mean  http://www.mcmillanrunning.com/

  • DT19DT19 ✭✭✭

    But if you can knock out 30 mins by the end of the two months at 15 or 16kph and its just achiveable, do you think it would then be achievable to maintain it for circa 1hr 40 ona  route that may not be perfectly flat???

  • I think it is highly implausible that you will be able to do even 10km at 15kph in two months. Sorry.

  • Whats these in min per mile?    My old brain cannot work that out.

  • Well there is just one way to find out. I am going to at least give it a try
  • spen 71: the OP can currently do 30 min tempo runs at 7:18 min/mile. He wants to be able to do them at 6 min/mile. He has done a marathon at 9:01 pace and would like to be able to run 25km at 6:26 pace (minimum target) or preferably 6:00 pace in two months' time. Sadly this doesn't seem likely.

  • MillsyMillsy ✭✭✭
    Totally ridiculous. I'm about an hour faster than Mr Wong over a Marathon but can barely do a 5k in just under 6 min miles.

    I can't see how any amount of training will get to that ability in 2 months.
  • DT19DT19 ✭✭✭

    Yes, what the op is, is someone that can currently maintain the pace to run a 1.35 half for 30 min. By the end of this eight week training block he wants to be able to hold the pace necessary for a 1.18 half for 30 min in order to run a 25k race at that pace. 

    Not had one of these for a few weeksimage

  • Is this actually a real post?

  • MillsyMillsy ✭✭✭
    It all looks a bit Wong to me.
  • DT19DT19 ✭✭✭

    Well I'm not going to Brand(on) him a troll just yet but this seems to be heading down a familiar path. 

  • Brandon, if you can't drink a bit of water from a squeezy bottle on a treadmill, while doing a 'tempo run' (you are not really doing a tempo run) then clearly you are doing something very wrong.

    No amount of water will offset the lactic acid you seem to be enjoying on your sessions. You must enjoy something of an audience in the gym from  these masocistic displays. Please tell me you don't have a goal to join Team GB.

    If on the off chance you are meerly misguided, then lots advice on tempo/ threshold running  abounds on RW.

  • If  you manage to do it I will gladly follow your training plan.


    BTW no chance

  • That's mad. 

    Running for 30mins without drinking water?


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