Question on speeding up jogging

[Dutchy]

Having achieved my first goal of being able to jog for 30 minutes, I set a new goal: jogging for 30 minutes at 11 km/hour (I currently jog 3 times per week, at 9.5 km/hour, on the tread mill).

What is the most efficient way of achieving this goal? Alternating 9.5 km/hour with 11 km/hour and gradually extending the minutes I run at 11 km/hour - keeping 9.5 km/hour as base speed? Or is it more efficient to increase the base speed and only start running 11 km/hour when I can do say 10.5 km/hour for 30 minutes? Any ideas?

 

[g8r80]

Once you build a base, the fastest way to run faster is to run faster, even if for short periods. So, intervals of short distance of faster paces, followed by the base pace, will get you where you want to go.

 

[blindside]

you'll want to introduce some speed work in, if a running track is near you then this can be very useful. Time yourself over 200m, 400m, 800m and 1500m (along with your mile time) while going FULL PELT. Then do, say, 3 400m at 75% of your time trial followed by 3 800m at 75% of your time trial and straight after go into doing a 1500m as fast as pos. It's hard but will strengthen and build new fast twitch muscle fibres which will help with speeding up. Remember to keep doing your distance stuff as well so you can still do the distance,YOU CAN LOSE YOUR ENDURANCE VERY QUICKLY..... SO DON'T LOSE IT