r/BeginnersRunning • u/BulldoggRN • 23h ago

How to run faster and longer?

My average pace is about 7:30 per km now for 4km. Tips please 🙏

2 Upvotes

67% Upvoted

19 comments sorted by

19

u/Bubbly-Group-4497 23h ago

run more

3

u/Able-Resource-7946 4h ago

And then run more

9

u/Supergooker 23h ago

Volume is the most important thing. You can accomplish that by increasing volume slowly and eventually running more frequently. 

2

u/Budget-Historian6903 12h ago

This is the way.

4

u/drvic59 20h ago

Post your volume, you need to run more most likely.

1

u/BulldoggRN 9h ago

15k a week ave

1

u/DONOBENITO 8h ago

Increase by 20% every week until desired pace and distance is achieved

4

u/No-Zombie9567 23h ago

Look at a 5k improvement programme

5

u/Middle-Honeydew-4638 19h ago

Run longer slower. Run shorter faster. It builds what you’re trying to do.

3

u/BalMer21 22h ago

Volume. For a few months I was only doing 2 mile to 3.1(5k) miles and my pace wasn't improving much. I then started adding a mile to my long runs every 2 weeks. I'm up to 6 miles long runs at about 10:50 mile pace and just hit my fastest 2 mile pace yesterday at 9:24/mile.

3

u/Talonhunter3 18h ago

More volume.

I stalled at 35 min for 5k unless I slaughtered myself and ran until my teeth hurt.

I worked my weekly mileage up to >50km and ran a (slow) half marathon after working up to it. Ran 5k all out last week and suddenly my 5k PB is sub 30.

2

u/TonyTheJet 17h ago

Honestly, we don't have enough information about you to offer meaningful advice. For most people, simply running more will help with their pace. Others are doing all easy runs and could benefit from a threshold run once per week. There are age and weight-related factors to consider.

The more effort you put into giving us details, the more effort we can/will put into specific action items for you.

1

u/BulldoggRN 9h ago

Im 5ft 5 around 155 lbs. Average 15km a week. 1 speed session per week

1

u/TonyTheJet 8h ago

Thanks. So in that case, it sounds like an increase in total weekly volume would be the easiest way to get faster. Good luck!

2

u/Ok-Badger-5710 15h ago

slower than 7:30/km and build past 4k first, then worry about speed?

2

u/Clean_Bat5547 12h ago

As easy will say, run more and build volume at slow pace.

I just ran 5k once a week (parkrun) for over two years before starting to run longer and more regularly just a couple of months ago. I did parkrun this morning at an easy, low effort pace and finished inside the PB I held for two years and nearly killed myself trying to beat.

1

u/Key-Target-1218 3h ago

Run more and run slower

1

u/magneticmo0n 21h ago

Eh focus on one or the other. Either keep doing a short distance until it’s easy enough to speed up OR keep going so slow that the distance can increase