4 replies to this topic

[birdieeats]

I started running last year. My goal was to run 10km without any walking, and I did that. 10km takes me about 63 minutes.
I've had a few weeks off, and I've just started to run again. I want to increase my speed for 5-10km distances, but also want to be able to run faster for playing outdoor soccer. Pre-season starts in a few weeks.

I did an easy session last night to get started. I did a warm up jog, 5x 30m uphill with rest in between to get the HR down. then 5x 40m down hill. Then some strength exercises, then cool down jog/walk.

What distances are appropriate for hill sprints? How many reps should I do?

If I do hill sprints a couple times a week will I start getting faster?

[speedmeup]

Hi great work on the 10km running, and welcome to speed work it's a fun way to push the thresholds! .. For a good aerobic work-out, try a slightly longer (100+ metres) hill on a gentler slope (5 - 10%). Go at about 70% pace and walk/jog back down to recover. This will give you a good aerobic work-out rather than sprinting 30-40 metres at flat chat. Alternatively try running 1km intervals on flat ground (3 x 1km) at around 30 seconds per km faster than your 10km time. i.e. if your running 10km in 60 minnutes (6km/ min) .. try doing 3 x 1km at 5:30 pace, with a minute gap between intervals. .. this is a great aerobic work-out that will get your body comfortable with the slightly faster speeds. Either way all the best and have fun with the training !

[birdieeats]

Thanks for the tips.
I did another mini workout last night which included some short flat sprints, strength exercises, and a couple of laps of the oval. first lap was 3.00 minutes, The 2nd lap I speed up a little and took 30 seconds off.

I had about 5 weeks off from running, and not much other activity besides the odd bike ride/surf/hike. Slowly easy my body into moving again! I will try the 100m fast pace and 1km intervals on the weekend.

I also want to increase my short sprint speed for outdoor soccer. A faster 5km pace will certainly help overall, but I think I need to do some really fast sprints too, as they occur all through games. I want to be able to run people down!!!

[UnfitnessFanatic]

Make sure you are doing a long slow run every week.  This is very important for your 10km time.  Building up over time to an 18-20km long run would be very beneficial.  Be careful not to injure yourself with speedwork to soon.  Just getting k's into your legs should improve your time and aid in keeping you injury free before doing some tough speed sessions.

[speedmeup]

birdieeats, on 25 January 2012 - 11:01 AM, said:

Thanks for the tips.
I did another mini workout last night which included some short flat sprints, strength exercises, and a couple of laps of the oval. first lap was 3.00 minutes, The 2nd lap I speed up a little and took 30 seconds off.

I had about 5 weeks off from running, and not much other activity besides the odd bike ride/surf/hike. Slowly easy my body into moving again! I will try the 100m fast pace and 1km intervals on the weekend.

I also want to increase my short sprint speed for outdoor soccer. A faster 5km pace will certainly help overall, but I think I need to do some really fast sprints too, as they occur all through games. I want to be able to run people down!!!

Most footy ovals are about 500 m around, so your 3 minute time is probably equivalent to a 6 minute km. Your 2:30 time equivalent to a 5:00 minute km. What you should try, is run some-where in-between i.e. 5:30 a kilometre, and do this 3 or 4 times, with a 60 second break in-between.

For speed training, you might like to try what's called 'fartlek'. .. run three quarters a lap at 40% pace, then the remaining quarter at 80% pace, do this continuously for 3 or 4 laps in a row. The speed part of the lap will get your heart rate up, and the slow part will allow recovery (without stopping) before the next lap. Alternatively, run the long side of the soccer pitch slow, and the short side fast (same theory). Do this continuously for 4 or 5 laps around.