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Increasing speed


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I've been running since the end of April, starting with the C25K app and moving onto the half marathon trainer. I'm doing well with it but can't seem to increase my speed on my intervals. I always seem to have an overall time of 12 minutes- 12 minutes 30. Only once have I had less than 12 minutes.

Am I just not pushing hard enough to get a faster time? I think my fear is pushing too hard to get a better pace and then running out of energy to finish the intervals.

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What do you think is the problem: your cardio (out of breath); your leg muscles (cotton legs)?


Most likely you need to address the both. It means combination of long runs days (legs) with sprint days (cardio).

Rock your boat, surprise your body with different type of load and  do not forget your core muscles.

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Whether you're a beginner or an experienced runner, you probably want to improve your running endurance and speed. There are many ways to improve, but some of the most common ways to improve include stretching, interval training, and strength training. With patience and hard work, you can beat your best running time in just a few months!


  1. Begin your workout. Warm up by walking or slowly jogging for five minutes.
  2. Run at a moderate pace for fifteen minutes.
  3. Begin the interval training.
  4. Repeat this process four times.
  5. Cool down.
  6. Push yourself.
  7. Measure your improvement.

I hope this will help you. Please revert me back if you find any other ways to improve speed :-)

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Thanks for the replies. I think part of the problem is that I over heat, when I'm hot I struggle. I just don't sweat while I'm running, only when I've stopped and start to cool down. I feel like I can work harder in terms of my legs and by breathing. I've just done a 4.6 mile run in just under an hour with 4 min running and one min rest, I was getting 11:45 per mile.

I'm going to try differing my runs, doing some shorter to increase speed and some longer for endurance.

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