What is the best way to improve my racing speed?

I was a high school trackstar.


High school was looooong ago..


My 1st 5K I ran 36:50


My 2nd was 34:44


I would like to get down progressively, but I am


committed. I am in good health, but had


an 11 lb. baby 10 months ago, have severe


anemia and need to loose some weight. I can


run the whole way without stopping, but I go


so slowly!


I'm 5'10, a lot of muscle, 188 pounds (I look slimmer)


and have a whole lot of heart.


It was raining both race days.


I have good shoes now.


Can't think of what other details you might want.


Please give your best advice.


Thanks!





Goal: 24 minutes or better...


Past events: 400M dash and Mile relay... I was fassst

What is the best way to improve my racing speed?
Hello,





Congrats on your new little one. I'd adopt a training plan that gradually increases your mileage and intensity. See the links below and add some of these workouts into your routine. I would think that your goal (sub-24) is attainable...just take it one race at a time. Best of luck!





- Mike
Reply:Take a dump before your race.





Lighten the load and away you go.
Reply:Do some speed repeats on the track once a week. Run up and down hills.
Reply:run with a weighted vest
Reply:I am an ex collegiate runner who has an one year old and the best advice I can give is take a look at your running form. You know it is the same? Do you enter a distance race with the same mentality as a sprinter, you shouldn't. Also, What is your weekly mileage. Are you devoting atleast 3 days to serious workouts? Be patient with yourself your post baby baggage could be a factor as well
Reply:Practice long distance events and use weights if you find the distance you are running easy. It won't happen really quickly but you will improve.




freckles