[lynx101]

I would like to increase my running speed. I completed the C25K program months ago, and since then I have been running 30 minutes at a time and doing zumba for exercise. This past week I decided to try and up my running time, and completed a 40 minute run, and a 45 minute run.

My problem is I run quite slow. My time has improved since completing C25K, but I still run a mile anywhere from 13-15 minutes, closer to 15 during longer runs. I was 15-17 minutes before C25K, and the reason for that was because I had to walk so much.

I would like to improve my speed now that I feel like I have met my endurance goals. The problem is I have no idea how to go about that. I have heard the faster you go, the more calories you will burn in the same amount of time. I have no idea how to go about doing this since I was very dependent on my C25K ipod app to tell me what to do! Any ideas?

[fitmom]

Try HIIT cardio and that will increase your speed and endurance. That's what I'm doing (for a number of reasons) but I just started so I can't tell if it's working or not yet. Although I have noticed that my speed has increased since I started running a little over a month ago. I used to trot now I run at medium speed.

[Shannon in ATL]

Intervals intervals intervals. Or at least that worked for me. I do an interval run once a week where I do .25 mile run all out/walk intervals for 3-4 miles. My run all out sometimes slows down as the run progresses, sometimes speeds up. I have increased my half marathon time by three minutes, and just did my first sub-30 min 5k.

[MariaMaria]

Yes, intervals (or hills). Once a week.