A request

>>39577883
also running with weights in a backpack...does it help or does it not?

>>39577883
When I want to run a route/distance faster quickly I will increase my total mileage to a point where I'm running very bad time. Like a 50% increase in distance at a penalty of maybe 3 minutes per mile.
Run that for a while and go back to my old distance for time a month or two later and fucking destroy it.
I also do sprints, there are 5 or so hills on my route and I sprint them without exception everytime.

Remember to eat well and not expect a huge increase in performance in periods less than ten days apart. You can run ten miles and five days later run five miles and feel like shit doing it. That doesn't mean you're not getting better.

Don't fucking run with weights you should be rucking and running enough that your joints bother you now. If you were working hard you wouldn't even imagine running with weights.

Watch your diet and consume carbs that don't make you feel bloated and watch your electrolytes and hydration levels closely. If you drink a lot of caffeine get off of it and use it only before you run if at all.

>>39578357
Also don't ruck more than six miles there's no point to that in training as risk of injury goes way up after six just do it more often if you feel that's not long enough.

>>39577898

Helps fuck your knees.
When I was younger wearing a digital watch and starting a timer at the start of my run was the biggest thing to get faster during a run. Remember that different courses and routes will command different times at each mile. I used to focus on distance, but once I figured out my personal local routes, just being able to check how I was doing compared to the last run helped immensely. During your run pick some landmarks. Like in a 5mile run do maybe 3-4 landmarks. Alternatively you can figure out each mile exactly and just glance down at it.

Before you know it you'll be shaving minutes off your time. I wasn't serious about it though. If you want to be serious look into recording and logging your times. I think you can do it with strava and there are gps bracelet trackers for this sort of thing now. I was looking at getting one for cycling but i don't really care that much for spending money on things like that.