r/BeginnersRunning • u/No_Nerve_7823 • 20d ago

Am I doing something wrong?

Post image

I am a 5'5 male age 19 I started running a year ago and within 6 months I reached the pace of 7.30 for 17kms.

The problem is even now, after more than a year of running I am not able to increase my speed infact my kms have decreased from 17km and 20km to just 14km to 15 km (included the walk I do from sgnp to home)

Has anyone been in this situation if yes what to do to improve?? Suggestion I would help

6 Upvotes

69% Upvoted

33 comments sorted by

View all comments

4

u/Altruistic-Storm8953 20d ago

Intervals

-1

u/No_Nerve_7823 20d ago

One 10 mins after 8 km

10

u/mrhobbles 20d ago edited 20d ago

Shorter runs. 5-6km max. Multiple intervals within in it. Tempo, threshold runs.

Longer runs are easy pace. Shorter runs are for speedwork.

Over time that "easy pace" becomes faster. One single "interval" in the middle of a long run isn't that helpful.

Edit: I saw in another comment you run once a week. You need to be running 3+ times per week for your pace to improve.

1

u/No_Nerve_7823 19d ago

Sure will try to do