What is the best way to improve my racing speed?

Question

I was a high school trackstar.
High school was looooong ago..
My 1st 5K I ran 36:50
My 2nd was 34:44
I would like to get down progressively, but I am
committed. I am in good health, but had
an 11 lb. baby 10 months ago, have severe
anemia and need to loose some weight. I can
run the whole way without stopping, but I go
so slowly!
I'm 5'10, a lot of muscle, 188 pounds (I look slimmer)
and have a whole lot of heart.
It was raining both race days.
I have good shoes now.
Can't think of what other details you might want.
Please give your best advice.
Thanks!

Goal: 24 minutes or better...
Past events: 400M dash and Mile relay... I was fassst

Answer 1

Hello,

Congrats on your new little one. I'd adopt a training plan that gradually increases your mileage and intensity. See the links below and add some of these workouts into your routine. I would think that your goal (sub-24) is attainable...just take it one race at a time. Best of luck!

- Mike

Answer 2

I am an ex collegiate runner who has an one year old and the best advice I can give is take a look at your running form. You know it is the same? Do you enter a distance race with the same mentality as a sprinter, you shouldn't. Also, What is your weekly mileage. Are you devoting atleast 3 days to serious workouts? Be patient with yourself your post baby baggage could be a factor as well

Answer 3

Do some speed repeats on the track once a week. Run up and down hills.

Answer 4

Practice long distance events and use weights if you find the distance you are running easy. It won't happen really quickly but you will improve.

Answer 5

Take a dump before your race.

Lighten the load and away you go.

Answer 6

run with a weighted vest