Why is your running endurance getting worse? 5 tips get it back

Why is your running endurance getting worse? 5 tips get it back

Disclosure: As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. If you want to know more check here.

I could run for 25 min straight…It’s only 15 min today…

I ran 5 miles last Wednesday…today only 2 miles and I’m so tired?

Why is my running endurance getting worse?

Are you finding yourself asking this question of late? Here are the common 5 reasons why your endurance is getting worse.

Related: 

The 7 Best Running Interval Workouts For Speed and Endurance

Fartlek Workout: 5 Plans (Speed And Endurance)

Why is your running endurance getting worse

5 Reasons why your running endurance is getting worse

Supplemental resources for building your running stamina

1. You are skipping slow long runs

I can tell this from my experience. After I finished my first 5K I was too happy.

I thought 21 mins of running time was great. However, I wanted to improve on that.

I followed the same 5K routine with only minor improvements.

Result?

I got stuck in the same plateau of around 28 mins.

The reason was beyond me and it was really getting frustrating. I not only couldn’t improve. I actually was getting worse.

I wanted to run a fast 5K but was going nowhere. And like you, I started Googling for reasons…

Too proud to ask for help you may say…

Most of the forums that I frequented, mentioned that skipping long runs or suddenly increasing pace can be a reason.

So I thought let’s try to go slow and long…and see what happens…

I picked up a half marathon training plan and started to train myself…

Little by little I saw progress and finally could run my best 5K with a sub 18 min PR.

If you are dealing with a plateau or a decreased endurance, try to go slow and for a longer duration of time.

You will be able to improve your endurance significantly…I promise.

Related:

How to start running 2 miles a day for serious weight loss?

Running A Mile A Day for Beginners – The Easy Plan

2. You are suffering from iron deficiency

This is also a frequent reason for a sudden decrease in endurance levels.

Many times, the symptoms are not very apparent. You may want to get your hemoglobin levels checked.

A simple blood test will be able to tell whether you are suffering from iron deficiency.

Another cause of sudden loss of endurance may be due to overtraining.

Your body will remain fatigued and you will be more prone to injuries.

However, there will not be very clear signs of fatigue.

Here also some blood tests may help you out.

Check for your Creatine Kinase or other inflammatory markers.

These will tell you if you have overworked your body or not.

3. The weather is hot

You may not realize it, but the weather may be hotter than last week or day.

This will increase your temperature way more during running and will also make you lose a lot of extra sweat during your run.

Result?

You will be more tired and you may not be able to run for the same duration of time that you did earlier.

Related: How does heat impact the running pace?

 In other words, you may think that your endurance has decreased.

In truth, it may not even be related to your endurance…

What should you do then?

Well, ask the Sun to be less hot… 😛

Kidding…

Just change the time of your run. Running early in the morning or later in the evening may be better.

Once you do that, check if your endurance is still reduced or not.

If not, then the weather was the culprit, otherwise check the above points to pinpoint the problem.

4. You did not meet your nutritional needs last week

If there is no apparent reason for your endurance slowdown, check whether you ate properly last week.

If we are not taking proper food and still try to run, your body will not show signs immediately.

However, give it a week or two, it will start to rebel and a common way of manifestation is the loss of stamina.

Related: How To Increase Running Stamina By Food? 

You may also find that you are getting more injured. Shin splints, knee pain, etc. will become common.

If this is the case, load up on calorie-dense foods like nuts. Also, take 48-72 hours of complete rest.

This will help you to recover from the injuries that you may have sustained and overtraining.

Why did I say overtraining?

Because most of the time overtraining is more to do with food or lack thereof.

Another common cause may be that you are not taking sufficient water.

Lack of water makes you tired more easily. So, aim to take at least 3 liters of water throughout the day to avoid endurance loss due to dehydration.

5. Your life is taking a toll on you

Many times the problem of sudden endurance loss may be more complex and has nothing to do with the above points.

Your life may be interfering with your performance. If you are unsure of what it is, try to take a look at the followings:

Sleep – Check if you are getting enough sleep or not. Sleep is the time when your body actively recovers. If you are not sleeping enough, then your body will not recover properly. Then when you run or do any kind of intense workout, you are overstretching your body’s limits. This will also make you lose your endurance.

Stress – This I consider to be the mother of most of our health problems. Couple of years back I was detected with a higher resting pulse rate than average. It was somewhere in the range of 110 bpm when I was doing nothing. WHOA! My doctor warned me that, I’ll be facing higher blood pressure if I’m not serious about my fitness or my overall health and eating habits. But what could I do? My work pressure was too much and my mother became very sick at that time. I’m too attached to my mom and having to stay away from my family took a toll on me. And enter my higher heart rate. As you know, if your body is not functioning properly you will not be able to perform at your fullest. Hence the lower endurance level.

Adrenaline fatigue – This is a byproduct of your stress. However, this may also happen if you over train. Your Adrenaline gland will have overdrive and you will be too tired to deal with anything, let alone workout. And suddenly you are slow.

Since the above issues are more complex for a quick fix, you will have to take a hard look at your life. Sleep deprivation may be relatively easier to fix, however, stress may not be. If you cannot immediately reduce your stress, please start doing meditation. 

You may perform meditation while running as well. And meditation doesn’t always have to be when you are seated. You can lie down and perform Savasana. A good 20 min of Savasana is said to be equivalent to 4 hours of sound sleep. It will also relatively reduce your level of stress.

Here is an effective practice that you may perform:

Maintaining your running endurance may be a challenge. There are many factors that contribute to them. Some are easily rectifiable and some are not. If you want to keep maintaining your running stamina and get better here are some running tips for you.

Maintaining your running endurance may be a challenge. There are many factors that contribute to them. Some are easily rectifiable and some are not. If you want to keep maintaining your running stamina and get better here are some running tips for you.

Is your running endurance plummeting? Improve your running stamina fast even if you think your endurance is getting bad. These running tips will help you to become a better runner in no time.

Is your running endurance plummeting? Improve your running stamina fast even if you think your endurance is getting bad. These running tips will help you to become a better runner in no time.

How to start running 2 miles a day for serious weight loss?

How to start running 2 miles a day for serious weight loss?

Can you lose weight by running 2 miles a day? Will your health improve? Will you sustain any injury?

If you are bothered by all these questions then read on…

How to start running 2 miles a day for weight loss?

To lose weight you should run 2 miles at 8 miles per hour speed. This will burn off approximately 183 kcal for a female of 26 years old and weighing 150 pounds.

However, before running 2 miles a day for weight loss, you should have a solid running base and should be able to run a mile without being out of breath.

If you cannot, then I would suggest that you follow this guide – Running A Mile A Day for Beginners – The Easy Plan.

Although running at 8 miles/hr speed may be very tempting, however, not many of us can do that. Also, for the more pro types, this speed may not be even enough.

So what should you do?

A simple solution can be to run at 55% to 85% of you maximum heart rate. 

Now how to calculate your maximum heart rate?

An easy and workable way will be to subtract your age from 220.

So if you are a 26 years old, your maximum heart rate will be:

220 – 26 = 194 bpm.

So, your target heart rate zone for maximizing your weight loss will be: 

0.8 * 194 = 155 bpm. (approx.)

Now the plan…

Week 1:

Day 1: Jog for 5 mins for warm up, Run 0.25 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 4 times.

Day 2: Rest/Cross Train

Day 3: Jog for 5 mins for warm up, Run 0.25 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 4 times.

Day 4: Rest/Cross Train

Day 5: Jog for 5 mins for warm up, Run 0.25 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 4 times.

Day 6: Rest/Cross Train

Day 7: Rest

Week 2:

Day 1: Jog for 5 mins for warm up, Run 0.5 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 4 times.

Day 2: Rest/Cross Train

Day 3: Jog for 5 mins for warm up, Run 0.5 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 4 times.

Day 4: Rest/Cross Train

Day 5: Jog for 5 mins for warm up, Run 0.5 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 4 times.

Day 6: Rest/Cross Train

Day 7: Rest

Week 3:

Day 1: Jog for 5 mins for warm up, Run 1 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 2 times.

Day 2: Rest/Cross Train

Day 3: Jog for 5 mins for warm up, Run 1 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 2 times.

Day 4: Rest/Cross Train

Day 5: Jog for 5 mins for warm up, Run 1 mile at @ your target heart rate zone speed, walk 0.1 mile. Do this 2 times.

Day 6: Rest/Cross Train

Day 7: Rest

Week 4:

Day 1: Jog for 5 mins for warm up, Run 2 miles at @ your target heart rate zone speed, walk 0.1 mile. Do this 1 time.

Day 2: Rest/Cross Train

Day 3: Jog for 5 mins for warm up, Run 2 miles at @ your target heart rate zone speed, walk 0.1 mile. Do this 1 time.

Day 4: Rest/Cross Train

Day 5: Jog for 5 mins for warm up, Run 2 miles at @ your target heart rate zone speed, walk 0.1 mile. Do this 1 time.

Day 6: Rest/Cross Train

Day 7: Rest

How much weight will you lose by running 2 miles a day?

If you run 2 miles a day at a speed of 8 miles/hr you should be able to lose around 1-2 pounds a month. This is if you don’t change your diet. However, if you switch to a healthier diet then you may be able to should a pound or two more.

So, how much weight you want to lose?

Decide on that goal first…

If you want to lose 1 pound per week…then at the above-mentioned speed you will be able to burn around 183 calories running 2 miles.

So weekly, that amounts to 1281 kcals considering you are running every day.

However, to lose 1 pound of your weight, you need to burn 3500 kcals.

So, the remaining amount of calories that you need to tackle is:

3500 – 1281 = 2219 kcals.

So, each day you need to consume 317 kcals less.

How will you do that?

A simple solution is to check your diet for sugar or processed food.

If you eliminate a soda or a sugary coffee you will be easily able to achieve your daily calorie deficit.

Will running 2 miles a day tone my body?

Yes, running 2 miles a day will tone your body. However, if you combine them with some cross-training or any other bodyweight exercise you will have better results.

Another benefit that will happen when you combine cross-training and running is that your joints will become more flexible and stronger. 

This way you will have lesser chances of getting injured and will enjoy a healthier life.

Now what kind of exercises you can combine with your running?

It can be literally anything like:

  • Yoga
  • Bodyweight exercises
  • Pilates
  • Gymming
  • Swimming
  • Cycling or any other form of exercise.

Why you should run 2 miles a day?

Running 2 miles a day can have a lot of benefits like:

  • Weightloss
  • Better cardiovascular health
  • Better mood
  • Better immune system
  • Better bone health
Running 2 miles a day for weight loss? Here is an exact plan that will help you to lose serious weight by running two miles a day. Get the result you have always deserved.

Running 2 miles a day for weight loss? Here is an exact plan that will help you to lose serious weight by running two miles a day. Get the result you have always deserved.

Running A Mile A Day for Beginners – The Easy Plan

Running A Mile A Day for Beginners – The Easy Plan

It’s all going great…until you realize that you cannot continue anymore.

You don’t have the courage to keep going…you are all burnt out from trying to run excessively on the first day of your workout.

What will you do?

Basically you have two options now…to give up…or to scale back and follow the below plan of running a mile a day for beginners.

And this is where you should have started anyway…why?

When you are starting out…you should not focus too much on running a huge distance.

Instead, you should invest yourself in learning the proper running form and building a solid running base. 

And when you train to run a mile a day you are doing exactly that. You will also start building your stamina and will get back into great cardiovascular shape.

Running a mile

Running a mile a day – the plan

There are too many plans out there that promise you big like helping you to run a marathon in a couple of weeks. 

But let’s be honest…first you need to learn to run and should not be burnt out. 

You may follow this plan or any plan for that matter…but see to it that those plans provide you with a gradual approach.

Anything sudden will lead to a lot of injuries and will shatter your dreams of starting or getting back to running.

I’ll not waste any further of your time, and will provide you with the plan.

Prerequisite:

Week 1:

Day 1: Run 0.7 mile at conversational speed, Walk 0.21 mile. Do this for 4 times 

Day 2: Rest 

Day 3: Run 0.07 mile at conversational speed, Walk 0.21 mile. Do this for 4 times 

Day 4: Rest 

Day 5: Run 0.07 mile at conversational speed, Walk 0.21 mile. Do this for 4 times 

Day 6: Rest 

Day 7: Rest 

Week 2: 

Day 1: Run 0.12 mile at conversational speed, Walk 0.12 mile. Do this for 4 times 

Day 2: Rest 

Day 3: Run 0.12 mile at conversational speed, Walk 0.12 mile. Do this for 4 times 

Day 4: Rest 

Day 5: Run 0.12 mile at conversational speed, Walk 0.12 mile. Do this for 4 times 

Day 6: Rest 

Day 7: Rest 

Week 3: 

Day 1: Run 0.21 mile at conversational speed, Walk 0.07 mile. Do this for 4 times 

Day 2: Rest 

Day 3: Run 0.21 mile at conversational speed, Walk 0.07 mile. Do this for 4 times 

Day 4: Rest 

Day 5: Run 0.21 mile at conversational speed, Walk 0.07 mile. Do this for 4 times 

Day 6: Rest 

Day 7: Rest 

Week 4: 

Day 1: Run 1 mile

Day 2: Rest 

Day 3: Run 1 mile 

Day 4: Rest 

Day 5: Run 1 mile 

Day 6: Rest 

Day 7: Rest

If you observe, this plan gradually improves your stamina and builds it to the point where you will be able to run a mile effortlessly.

Once you reach that point, you should focus on improving your speed. 

How to run a mile without losing breath?

To run a mile without losing your breath you have to focus on building your running base first and also lower your speed. This will help you to keep running without being out of breath. Also, have a small snack around 60-90 mins before your run will keep you sufficiently fueled. This will help you to not lose your breath prematurely.

Also, if you are a beginner, do not focus on running the entire mile continuously on your first week. Gradually increase your distance and you will soon be able to run an entire mile without losing breath.

However, if you are still losing your breath while trying to run a mile, watch out for the below causes:

You are too fast – If you run too fast your body may get tired easily and you will be out of breath too soon. Instead, try to run in such a way that you will be able to talk comfortably. This way you will be able to run a mile without losing your breath.

You are trying to run a mile in one shot – This is a common problem for any beginner. You may be trying to run the entire distance continuously. However, if you are just starting you will not be able to run. You may not be having enough stamina. So, take a different approach. Use the above plan or any other walk/run method.

Related: How To Improve Running Stamina In Under 2 Weeks?

Your lung capacity may be less – Sometimes your breathlessness may not be related to lack of stamina. It may be due to lesser lung capacity often related to smoking or asthma. In such a case, you will need to do some breathing exercises. Yogic breathing or pranayama will be able to improve your lung capacity very easily.

Related: 8 Essential Breathing Tips for New Runners

Your cardiovascular health may not be in good shape – This is impossible for you to know beforehand if you don’t get a thorough checkup. Before beginning any running plan, check with your physician. Take any kind of special physical examination that your doc may suggest. This will help you to eliminate any such health-related problems or get timely treatment.

You are dehydrated – Yes…water may not seem to serve any purpose other than quenching your thirst. However, if you are dehydrated then you may get tired too quickly. In general try to take 3 liters of water everyday.

How to train to run a mile on a treadmill?

If you are training to run a mile on a treadmill, it is no different than your road running. I mean road running and treadmill running are different, but for the sake of running a mile, the training pattern is almost the same.

You may follow the above plan and use it for training on a treadmill.

However, here are some cautions you must follow. First of all, you should be running on a treadmill with shock absorption.

Otherwise, the continuous belt movement will provide you with a bouncy motion which is very bad for your knees and may cause a lot of damage.

Another precaution you should take is that you should not run without running shoes. This is very different from that of road running.

But why?

When your skin comes in contact with the treadmill belt, there is a friction that happens. This friction generates heat. So, if you keep running bare feet on a treadmill you will end up having blisters.

So, a middle way can be to wear minimalist running shoes to enjoy the best of both worlds.

I’ve personally used Vibram Women’s V Trail Runner as I found them more durable. However, WHITIN FiveFinger running shoes are also great and cheaper than Vibram ones.

One major problem that many runners face on the treadmill is boredom. Here are some effective ways to enjoy every treadmill run. Also, before skipping your treadmill routine next time, remember that it can be very useful in helping you to reduce weight fast.

If you run a mile a day, will you lose weight?

If you run a mile a day, you will lose weight, provided you don’t eat too much.

As I always told in my previous posts, losing weight if 30% exercise and 70% food.

So, if you are running a mile every day but still eating a lot, you will not be able to lose weight.

What can be more frustrating is, you may even gain weight from your running.

So, if you are utilizing your running for weight loss, then you must also try to focus on your diet.

And while you are at that, remember all your macronutrients are important – in other words, your food should have a balance of protein, carbs, and fat.

Yes, you read it right – carbs and fat. If you skimp on that, your body will revolt and you will not be able to reduce your weight effectively.

If you are not sure what to eat, follow this food guide. It not only has the details of food that are good for your body, but will also help you to build your running stamina.

What kind of result should I expect, if I run 1 mile a day?

If by result you mean weight loss, then sure, it may happen. However, that is not guaranteed.

Here are some of the other results of running a mile a day:

  • You will have improved cardiovascular health.
  • Your depression and mood swings will be under control.
  • You will enjoy stronger bones.
  • Your sleep quality will improve.
  • Your brain function will develop.
  • You will be less stressed.
  • Your weight will be under control.
  • Your lifespan may improve.

Can I run a mile every day?

Technically you can run a mile every day. However, there are certain problems with that.

Running is very demanding on your body and running a mile is not a very short distance.

So, if you are running every day, your body will not get any time to recover itself. So, sooner or later you will start to see some injuries getting developed.

And if you still run with those injuries, they may develop into something more damaging over time and you will have to stop your exercises completely.

If you still go ahead with running every day, watch out for burnout signs like:

  • Knee pain
  • Calf muscle stiffness and pain.
  • Pain in the Achilles tendons or in your foot arch.
  • Sprained ankle.
  • Pain in the groin area.
  • Pain in your lower back.

Will running a mile a day improve my stamina?

Yes running a mile a day will improve your stamina. Also, you will be building a solid running base for yourself.

What else?

You will be able to improve your overall health.

However, running a mile a day will improve your stamina so far. If you still want to improve it more, then you will have to use other strategies.

Related: 17 Insanely Actionable Tips to Improve Your Running Endurance Today

If I run a mile a day, will I get faster?

The answer depends. You may or may not get faster. 

I’m experimenting with a couple of plans to find out which helps me to run a faster mile.

Once I can pinpoint one, I’ll be sharing that with you.

Conclusion

Running a mile a day should be the first target to achieve for any beginner. This will help you to learn to run and will build your running foundation.

However, you should try to conquer this one mile running gradually.

This will keep you motivated and you will not get injured unnecessarily.

And whatever you do, remember to have fun.

running a mile a day for beginners. Here you will get exact plan and precautions to take if you are planning to run a mile every day.

running a mile a day for beginners. Here you will get exact plan and precautions to take if you are planning to run a mile every day.

Running a mile a day is a challenge for beginners. Here is a running a mile plan which will get you running in only 30 days. Observe how your body change is you run a mile a day.

Running a mile a day is a challenge for beginners. Here is a running a mile plan which will get you running in only 30 days. Observe how your body change is you run a mile a day.

Fartlek Workout: 5 Plans (Speed And Endurance)

Fartlek Workout: 5 Plans (Speed And Endurance)

Disclosure: As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. If you want to know more check here.

Yet again your that runner friend went gaga over fartlek workout.

You thought, its high time you will find out what it is and how it can benefit you.

Your performance is at a plateau for some time now and it will not harm to give it a try.

Thinking that you hoped on the internet…OMG! so much info and so much overwhelm.

Worry not…we got you covered.

Below you will get all the required information about Fartlek workout.

Also, you have 5 sample plans to choose from and get started right away.

Fartlek Workouts Header Image

Can Fartlek workout improve your running speed?

Yes, the Fartlek workout will improve your running speed. Fartlek is a Sweedish term that means “speed play”. This training greatly improves your speed and endurance. Fartlek training incorporates running at a higher pace and then reducing the speed. Running at a higher pace improves your average running speed.

Let’s learn more about it.

What is Fartlek Workout?

The Fartlek running workout is basically interval training that involves speed variations throughout your run.

Typically you start with an easy warm-up.

Once you are ready, you increase your speed considerably high.

Then again you decrease the speed to a moderate or comfortable pace for recovery.

This tunes your muscles to adapt to the speed variations quickly and helps you immensely in improving your average speed.

If you shorten your recovery period, this will help in building up your stamina.

Related:

How To Improve Running Stamina In Under 2 Weeks?

How To Increase Running Stamina When You Are Just A Beginner?

How To Increase Running Stamina By Food?

Is Fartlek Training the Same As Interval Training?

A general interval training can be any training with a mix of high and low-intensity workouts.

Whereas, the Fartlek training is restricted just to running.

Also, in most cases, interval training is structured and has a specific time or measured segments.

However, ideal Fartlek training is mostly unstructured.

You can run a fast segment or slow down to catch a breath as per your requirement.

If you are running on the street, you can select a lamp post or a car parked at a distance as a reference to speed up.

This makes your running fun and breaks the monotonous.

Related:

How to do Interval Training?

The 7 Best Running Interval Workouts For Speed and Endurance

15 Treadmill Interval Training Workouts: Running never felt so easy 

How many times a week should you do fartlek training?

Fartlek may sound fun to start with, but it is a really strenuous form of workout.

So, if you are just starting off, it is best to do one day in two weeks.

You can gradually take it to once in a week.

In the best case also try to restrict two sessions in a week.

You can see a significant change in your performance even if you are doing it once a week consistently.

To add more variations to your running and make your performance better, you may also try to run negative splits.

Related:

What Is Running Negative Splits? How Will It Make You A Champion?

5 Fartlek Workouts For Improved Speed And Endurance

1. Beginner Fartlek Training on a Treadmill

The versatility of Fartlek is that it is not just restricted to the track.

You can try it on roads, tracks, hills and even on the treadmill!

If you are a beginner, it is best to go easy on Fartlek running.

Also at the start go at a slower pace and increase as much as you want to challenge yourself.

Here is what you can do:

  1. Start with a warm-up of 10 min, slow to comfortable walk @ 2.5mph
  2. Run one mile @ 6mph
  3. Reduce the speed and recover by running @4.5mph.
  4. Again increase the speed and run for a while @6.8 mph
  5. Recover by slowing down @5mph
  6. Repeat steps 4 and 5 a couple of times.
  7. Run 1 mile @ 6mph
  8. Cooldown walk for 5-10 min @ 2.5 mph

You can adjust the speed up to your potential.

Now can keep the duration of speed run as low as 30 sec but see that you run to give your best effort and run as fast as you can.

Or, you can make it more interesting if you have a TV screen on your treadmill.

So, tune yourself to speed run whenever there is a commercial break.

Give in your best to run through the commercials. 

2. 40-min Fartlek Run

Mostly a Fartlek Run is an unstructured one but you can always time it to suit your training plan.

Here is a simple plan with varying speed intervals.

  1. Start with a 10 min warm-up, brisk walk or jog @ Speed
  2. 2 min speed run @ 6 mph X 3 times
  3. 1 min recovery after each interval jog @ 3.5 mph
  4. 1 min speed run  @ 7 mph X 6 times
  5. 1 min recovery after each interval jog @ 3.5 mph
  6. 10 min cooldown

3. Fartlek for 800m

The 800m run is a relatively fast run.

Here is how you can do it.

  1. 10 min warm-up @ your moderate speed
  2. Run for 75 sec @ your max speed
  3. Jog/run for 150 sec @ your moderate speed
  4. Run for 60 sec @ your max speed
  5. Jog/run for 120 sec @ your moderate speed
  6. Repeat the steps 2-5 X 3 times
  7. 10 min cooldown

4. Ladder Fartlek Workout

This workout method is done in increasing intensity order.

However, the duration of the speed workout decreases with intensity.

  1.  Start with 10min jog @ easy pace
  2. Run for 5 min @ 70% heart-rate
  3. 2 min recovery at an easy pace
  4. Run for 4 min @ 75% heart-rate
  5. 2 min recovery at an easy pace
  6. Run for 3 min @ 80% heart-rate
  7. 2 min recovery at an easy pace
  8. Run for 2 min @ 85% heart-rate
  9. 2 min recovery at an easy pace
  10. Run for 1 min @ 90% heart-rate
  11. 2 min recovery at an easy pace
  12. The cooldown for 10 min @ comfortable pace

5. 30-min Fartlek Run

This is an alternate high and low-intensity run.

  1. Start with 8 min jog @ easy pace.
  2. Run for 1 min @ 7-8mph
  3. Run for 1 min @ 4-5 mph
  4. Repeat steps 2 and 3 for 6 times
  5. Cooldown with 8 min jog @easy pace

Some Related Information….

Fartlek Training Benefits

If you are wondering what is Fartlek training good for, then here are some of the benefits.

Improves running potential

In the fartlek run, you workout in the aerobic and anaerobic capacity of your body.

This greatly enhances the speed and endurance and thereby improves your running potential.

Trains for racing

In real-time racing, you have to deal with speed variations.

A Fartlek run prepares your body to adapt to quick changes in speed and hence better performance as a racer.

Burn more calories

When you perform a fartlek training, you generally work out at a very high speed.

This leads to loads of calorie burn.

Your body continues to burn calories even after the workout.

This is called the after-burn.

Doesn’t it sound the perfect way to lose weight?

You get to decide the plan

The Fartlek run is generally the unstructured interval workout.

So, you get to decide the running plan.

You set your own targets, this does not make the workout scary.

And there is a sense of accomplishment once you achieve your goals.

You can even make the run interesting by setting the goals accordingly.

For example, let’s say you are running on the road.

You can start or end your speed interval by taking reference to the street light or maybe your favorite car.

You may plan to change your place after every 4th street light.

How to do a fartlek run? If you are not sure, here are some sample fartlek training plans that will help any beginner to get started. Even if you are an advanced runner you will surely benefit from this plan.

How to do a fartlek run? If you are not sure, here are some sample fartlek training plans that will help any beginner to get started. Even if you are an advanced runner you will surely benefit from this plan.

11 tips to run your fastest 5K in 2020

11 tips to run your fastest 5K in 2020

Tired and frustrated?

You have tried so many things but you did not improve…

You want to challenge yourself now and want to run your fastest 5K.

If so, here are 11 tips to run a faster 5K.

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How To Run A Fast 5K HI

11 Tips To Run Your Fastest 5K

1. Perform strength training religiously

As much as a mental game, running is also a physical game and will not only include your legs, but also other parts of your body, like your core.

You need to strengthen all your body so that you can get the maximum speed out of yourself.

Practicing running will only take you so far.

If you keep on practicing more running, then eventually you will end up injured.

Most of the times runners get injured due to overuse and also lack of strength of the other body parts.

So focus on strengthening your hips and other parts like gules and hamstrings.

If you don’t want to attend a gym for having a strength training session, you don’t have to.

Here are a couple of workout routines you may follow and you will significantly improve your 5K running speed.

Related:

2. Recover better

Everybody says recovery is important…

Also, most of the runners, despite knowing the benefits skip it.

So, what are the benefits of recovery:

  • Better performance
  • Injury-free running
  • Rebuild muscles

Now, what you need to do to recover better?

Have a good recovery strategy. Here are a couple of things you may include:

Sleep –  This is the most underrated aspect of recovery. Sleep is the time when your body heals itself.

You should give yourself at least 6 hours of sound sleep. However, if you suffer from insomnia or some other kind of sleep disorder, then this may be difficult for you.

Here are a couple of things you can do:

  • Don’t workout in the evening. If doing so, take a warm water bath after that to calm that adrenaline rush.
  • Quit using electronics around 2 hours before sleep.
  • Keep the light in your bedroom dim or better no light at all. You can also use these kinds of natural fiber sleep masks.
  • Keep your digestive system calm. 

[One thing I use every night is a drinkable mixture of warm water and these chia seeds. This keeps my stomach calm. Additionally, they aid in weight loss, serves as a source of omega 3 and the potassium in those seeds helps in faster muscle regeneration. It also helps you to sleep better.]

Compression socks –  They help you in faster recovery as they improve the blood circulation of your muscles and also, prevent the accumulation of lactic acid. Lactic acid causes muscle soreness and delays your recovery.

I use compression socks similar to this one. This brand is not available at my place. However, the one I use also has the same compression strength and works wonderfully.

Rest days – Yes, honor rest days. They will help you to recover faster and will also improve performance.

3. Strengthen Your Core

Apart from strengthening your hips and your legs, you need to take special care of your core.

You need to strengthen it immensely so that it can help you to run faster and can hold your form at a higher speed.

Also, this along with hips, this will help you to avoid a lot of injuries.

Here are some of the benefits of strengthening your core:

  • It stabilizes your lower back.
  • It helps you to run faster while holding your running form.
  • Improves your balance and coordination.
  • It helps you to avoid injuries.

To strengthen your core you can use these exercises:

  • Crunches
  • Toe-reach
  • Leg raises
  • Leg rotation
  • Scissors
  • Bicycle crunches

Here is how to do these exercises and a sample workout plan: the top 21 best core exercises for runners.

Apart from strengthening your core, you also need to activate it. Here is how to activate your core before running?

4. Interval Workouts

Interval workouts are one of the easiest ways to improve your speed for 5K.

For the uninitiated, interval runs are those runs in which you alternate between high speed and low speed.

Here is a simple plan to do interval training. It is a 45 min running workout. You may adjust it based on your requirement:

  • 5 min Warm-up @ Speed of 2.5mph
  • 5 min Jog @ Speed of 3.5mph
  • 5 min Run @ Speed of 5mph
  • 3 min Run @ Speed of 8-9mph
  • 2 min Jog @ Speed of 3.5mph
  • Repeat  Steps 4 and 5 for 4 more cycles
  • 5 min Cooldown @ Speed of 2.5mph

If you would like to try some more interval workouts, here are some articles dedicated to interval running.

Related: 

The 7 Best Running Interval Workouts For Speed and Endurance

15 Treadmill Interval Training Workouts: Running never felt so easy

5. Hill Workouts

If you are a runner who is more accustomed to running on the land, you will greatly improve your speed and endurance, when you run on a hill.

When you are running on a hill there are different forces that come into the picture.

However, here are some of the benefits that you may reap when running on hills:

You will be running on an incline.

Gravity will work against you, so you will have to run harder.

You will breathe more heavily improving your lung capacity.

Also, due to the additional stress, your legs will become stronger, thus capable of faster movement.

Your overall endurance will improve.

But how should you practice your hill workouts?

Here is a sample that you may follow:

  1. Jog for 5 min for warm-up on the plain before going for the hills.
  2. Run uphill for 5 min at 70% of your heart rate.
  3. Run back to the starting position
  4. 2 min walk at the starting position
  5. Repeat steps 2, 3 and 4 for one more time.
  6. 5 min cooldown walk at plain

Related: How does elevation impact running?

Want some tips for running a 5K? Here are some essential running tips that will help you to run a fast 5K. Even if you are a beginner, then also you will be able to run better.

Want some tips for running a 5K? Here are some essential running tips that will help you to run a fast 5K. Even if you are a beginner, then also you will be able to run better.

6. Hard Runs to improve your speed and endurance

Needless to say that only easy runs will not do the trick. You have to improve your speed overall so that you can achieve your fastest 5K pace.

But how will you do that?

I’ve found that it is better to set some time goals that I can work with. You may also do the same.

This will give you some tangible thing to hold on to and will also motivate you when you can see visible results.

Start by calculating your goals.

To do this, first, you will have to know where you stand. So, measure your current time to run a mile at your hardest effort.

Another way will be to run 3 times at your hardest level and take the best or average of your timing.

Once you have that baseline, you can start improving it.

You should run hard so that you will not be able to talk at all without catching your breath.

You can split your running session into 3 parts, 1st and last part being the hardest with a resting period in between.

Here your focus will be to improve your speed while simultaneously maintaining your running form.

This means you will not be running at your race pace but slightly slower.

This will give you more control to maintain your running form at a higher speed.

Related:

17 Insanely Actionable Tips to Improve Your Running Endurance Today

30 min Non-stop Running Habit In Just 30 days

How To Improve Running Stamina In Under 2 Weeks?

7. Focus on your mental toughness

Do you think a marathon is a tough run?

Think again…

Although the marathon is a tough beast, 5K is a completely different one.

You cannot apply your marathon methods too 5K.

Here you will need a different kind of mental toughness.

Why?

In 5K, you will start off with great speed and will have to maintain that speed throughout the race.

Since the overall time is short, you don’t have time to catch a breather.

It really gets uncomfortable, and before you know it, your mind will push you to quit.

This is where those hard runs come into the picture. If you are used to and expect this mental discomfort, you can somewhat easily go through this 5K run.

So, prepare to be uncomfortable and you will be well ahead of the rest of the crowd.

Related: Running Brain Training: 7 Super Effective Ways to Develop Mental Toughness

8. Get the easy runs right

Easy runs are just what the name says…’Easy’. This means you need to go easy on yourself and don’t run too hard.

But how will you know that you are running the easy-run perfectly?

Ask yourself – ‘Can you hold a conversation when you are running without having to stop to catch your breath?’

If you can hold a conversation comfortably while running, you are doing great. Else, you have to scale back your efforts a bit.

But wait a min – You are trying to run your fastest 5K…Then why am I asking you to run slow?

Here are a couple of benefits if you include easy runs in your training:

  • It will help you in faster recovery by putting less stress on your body while simultaneously supplying more oxygenated blood to your damaged tissue.
  • It will help you to build a solid base.
  • It improves your overall cardiovascular health and will make you more capable to endure those hard training days.

9. Increase your total weekly mileage

Running is an intensive sport that you cannot master in one day, let alone improve.

I’ve found that the more I ran, the easier it became and my speed improved overall.

You should focus on improving your overall weekly mileage by at most 10%.

For eg: If you run 10 miles per week currently, you should focus on running 11 miles the following week and keep increasing it.

You may increase your weekly mileage by more than 10%, but that will also increase your chances of getting injured.

10% is safe so its better to stick to it.

Also, when I ran my first 5K, I used to run one long run of 4 miles every week.

This improved my overall capacity to run and also made running 5K a lot easier.

10. Improve your cadence

Typically, this means improving the number of strides per minute.

For elite runners, it is upwards of 180 spm.

For a runner like me and you, it may be lesser. 

However, if you want to run your fastest 5K or a faster 5K in general, improving your spm can have a major advantage.

For that, two things will mainly come into play:

  • First, your strike pattern which can be heel, midfoot or forefoot.
  • Second your current number of strides per minute.

If you are a heel striker, then you will have to change that and make a shift to become a midfoot or a forefoot striker.

Why?

In general, if you make this shift, you will improve your cadence almost instantly.

To find out, what kind of a striker you are, next time when you run, observe which part of your feet touches the ground first and make adjustments accordingly.

Now comes your strides per minute.

You can run for a minute and count the number of strides you took during that time.

Yep! it is as easy as that.

Next, to improve it, work with a metronome.

Download any metronome app of your choice and set it to the bpm (beats per min) of your choice. (Try to improve only by 10% per week).

Now start the metronome and begin running.

Try to match your steps with the beats of the metronome and once you have done that, voila! you have suddenly improved your speed by 10%.

Now keep working at it, until you have reached your desired speed.

11. Go for longer runs

Imagine this!

You can comfortably run 6 miles.

What will happen on your 5K race day?

You will not feel a thing running that race.

Why? 5K is really 3 miles (approx.)

So, while you are focusing on increasing your weekly mileage, try to reach a length equivalent to almost double the race length.

This will ensure that even if you start off with mad speed on the race day, you will be able to sustain that speed throughout the race.

Why?

First of all, your body is used to running greater distances with a lot of speed.

Second, your mind is trained to sustain such a pace.

Related: Top 23 Tips To Run Faster And Longer

Conclusion

Improving your PR and running your fastest 5K is not that hard. However, you will have to put in a focused effort to take your running to the next level.

For that, you have to start with your baseline and a definite goal. This will help you to track your progress and also will keep you motivated.

Lastly, don’t expect overnight improvement and enjoy the process. If you keep at it and follow the above tips, I promise that you will be able to run your fastest 5K in a couple of short weeks.

Happy Running!

Running a 5k is a very challenging. Many runners want to get faster and improve their 5k time. Here are some definite tips that will you to run a fast 5k in no time.

Running a 5k is very challenging. Many runners want to get faster and improve their 5k time. Here are some definite tips that will you to run a fast 5k in no time.

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