How To Improve Running Time

[Pinsky.Adi]

So i have been training for a about 8 months now. For the most part of my cardio routine i have been doing long 50mn elliptical sessions.

Today for the first time, i gave running a go. I ran 10k in 50mn. thats a pace of 12kph. I'll be honest it was no walk in the park. It hurt, and it burned.

My first question is this a decent pace? My second question is:
weighing 90kg at about 19% bodyfat...how much will shedding 10kg in bodyfat improve my pace?

[mustangguy1980]

Decent pace? Yeah.

How much will shedding body fat improve your pace? No idea, doubtful that anyone's going to know this one.

How to improve your running time? Run faster.

[Pinsky.Adi]

Decent pace? Yeah.

How much will shedding body fat improve your pace? No idea, doubtful that anyone's going to know this one.

How to improve your running time? Run faster.

hopefully someone with experience will. At this weight i feel like im carrying a bag of bricks on my back lol.

[CHRIS925]

Decent pace? Yeah.

How much will shedding body fat improve your pace? No idea, doubtful that anyone's going to know this one.

How to improve your running time? Run faster.

lol now that is just being an *******...

[mustangguy1980]

lol now that is just being an *******...

I'm not being a smartass really, seriously, it all comes down to working your way up to running faster.

[TheProgressiveOne]

Running faster is a combination of both: longer/more runs & sprint work..

[mustangguy1980]

hopefully someone with experience will. At this weight i feel like im carrying a bag of bricks on my back lol.

Experience doesn't have anything to do with it really, it's going to be nigh impossible to directly translate, for example, how much faster losing 10 lbs. of body fat is going to make you.

Everyone is going to be different and the answers to such a question would depend on the individual. There are too man variable to say person A weighs x amount of lbs, if they lose y amount of lbs, how much faster are they; it's not as cut and dry as that.

[medjen]

Training for Runners

You'll get better info about running on a running site than you will here on a bodybuilding site.

[tylerdurden92]

So i have been training for a about 8 months now. For the most part of my cardio routine i have been doing long 50mn elliptical sessions.

Today for the first time, i gave running a go. I ran 10k in 50mn. thats a pace of 12kph. I'll be honest it was no walk in the park. It hurt, and it burned.

My first question is this a decent pace? My second question is:
weighing 90kg at about 19% bodyfat...how much will shedding 10kg in bodyfat improve my pace?

The best way to increase your speed is to do interval training and running up and down hills... try running a at a slow pace, then sprinting for a minute, then slowing to a jog for a few minutes (at an incline) then change it to a decline and sprint for a few minutes and repeat... I would only train like this once or twice a week.. it is brutal

after a few sessions like this, running at an even pace on flat ground will be a piece of cake...

try runners world for info... people on hear don't know much about cardio (it supposedly eats muscle)

[Jharmes5]

A combination of HIIT and running uphill (without losing pace) helped my running times a lot.

[Beachman]

Runnersworld.com <<< ask there.

[chazzy1864]

Decent pace? Yeah.

How much will shedding body fat improve your pace? No idea, doubtful that anyone's going to know this one.

How to improve your running time? Run faster.

/

[paulpker121]

So i have been training for a about 8 months now. For the most part of my cardio routine i have been doing long 50mn elliptical sessions.

Today for the first time, i gave running a go. I ran 10k in 50mn. thats a pace of 12kph. I'll be honest it was no walk in the park. It hurt, and it burned.

My first question is this a decent pace? My second question is:
weighing 90kg at about 19% bodyfat...how much will shedding 10kg in bodyfat improve my pace?

If you train with 20k's it will make the 10k easier..

[davidli2012]

Set short term and long term goals. If you warm up at 7.5 min mile pace the first week, go for an 8.0 mile warmup pace the next week. Monitor your bf%. Of course dropping bf will help.

When doing HIIT, make sure to eat well enough to recover. Runners need lots of water. Under normal circumstances, you can almost never drink too much.

Improving your cadiovascular fitness takes time, but it is very worth it.

Good luck.