I have been running for between 4 and 5 months. I use a heart rate monitor and try to keep between 145 - 160 bpm.
(70%)
I have been gradually increasing the time of continuous running from 5 mins to 200 mins and run at least 3 times a week, normally 3 x 4 mile runs with a longer run on Sunday 7-9 miles. This week was my longest run of 9 miles with a pace of 11.3 minute miles.
How can I improve my speed?
I am entering my first 10k in september this year and although my initial goal was going to be to complete 10k. I now know I can complete this distance so I would like to complete 10k in my fastest possible time.
My speed doesn't seem to be improving. Or maybe I'm just being impatient, so any advice would be great.
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Comments
don't introduce speedwork and up weekly mileage in the same weeks.
Good luck.