With my new trainers which I bought a few days ago from the Northern Runner shop in Newcastle I currently in a running regimen. This is a running build up schedule that I’ve previously used with success. This regimen was introduced to me by a mate of mine – Rick.
Basically I started off running for 15 minutes at a set speed on the treadmill. I’ve started at 7mph, as from past experience I felt I should have been comfortable at that speed.
So, after the first 15 minutes run, with a good warm-up and warm-down. The next time I ran, I did the same 15 minutes at 7mph then had a 1 minute sprint at 10mph.
Each run/exercise session after that is increased by 1 minute at the 7mph speed, i.e.
- 15 minutes at 7mph
- 15 minutes at 7mph then1 minute at 10mph
- 16 minutes at 7mph then 1 minute at 10mph
- 17 minutes at 7mph then 1 minute at 10mph
This training schedule is carried on until the speed of 7mph is reached for 30 minutes. After that, you start again at a faster speed. I think I’ll start at 7.5mph, as hopefully by continuing this regimen I’ll be capable of that. If I find it too easy, I’ll increase the speed straight up to 8mph.
I’ve been to the gym today and completed 21 minutes at 7mph then the “crazy sprint” of 10mph. The sprint is always great when I’ve got the Prodigy blasting out through my ears!
I’ll post every now and again with fitness updates. How do you increase your running speed? So you are always increasing your work rate, and hopefully improving. Comments as always are welcome.