I finish first 5K in 28mins and the next 5K in around 37 mins.. I went for a run yesterday which is a bit hilly terrain and did my 10K in 63 mins. My ultimate goal is to do it under 50 mins ( will possibly take another 3months to do if I stick to my schedule)
I really apologise. Yes, the speed in km/h , not miles/hr.
@ stutyr , good idea. I will try that as well. How frequently do you think I need to do it ? I am running 2 days on treadmill and 2 days outside. I do treadmill as it is easier for me to maintain the pace and look at the intervals . I put the inclination on level1 all the time.
I get sometimes ashamed to tell people I still finish 10K in 1hr 05mins. I am running slowly and trying to pace up but even a small break from running put me back to where I was at the start. I am not looking for a overnight solution really but open to suggestion from everyone .
I have been trying to do interval training which I found good so far.I did last 10K in 1hr which is 5min improvement. The basic training is running 5mins on the treadmill at 9miles/hr , then increase to 10 for another 5mins , then 10.5 for another 5mins , then to 11 for another 5 . After that decrease it slowly at the same rate.Next week instead of starting at 9 , I am going to start at 9.5 and will take it to 11.5.And after 2 weeks , will start at 10 and take it to 12.
It was all going great until I got sick and had to rest at home. I thought it would go away so after 2 days I went for a run. I was out of breath within 5 hours but continued for 5K. The result was that I had a very high fever that night. I was told that I have viral fever.
Now I have started running again but my pace has dropped to 7minutes.