Improve Your Running Speed | 3 Workouts To Make You Run Faster!

[@gtn]

What are your running targets for 2020? Share them with us!

[@lisapet160]

Further replacing "active workout!!!" hikes with leisure trail runs. Just want to see more and get more from particualr trails, familiar or new.

[@rayekhoury]

2 half im and run at your pace

[@-thunfischproteinshake-4198]

Getting back after knee surgeries

[@minem23]

Finishing half IM, full season of local OD triathlons, and all that injury free.

[@ericasmithson6522]

Did only 1.8k km so far, since June 2019 due to my knee injuries since 2003. Still in recovering progress..getting better I supposed so. 2020 - targeting 3.5k km. To finish my first 21km after 23years..God's willing. 2 Dualthon as for the start. Pray for me. 🤲🤲🤲

[@zaheerkader7426]

Running in the middle of the road will increase run speed and heart rate.. Must do now

[@shubhamnarula3419]

Middle of the road on a highway lol

[@MrKelso85]

😂😂😂😂😂😂

[@Shahwezz]

Just made my day

[@amblypygi6651]

High risk, high pay they say

[@joedrumer9029]

i love running in the middle of the road....hahahh

[@user-ib4bg9kg5s]

I´m here after an old man ran past me, looked at me and made this face "😏"

[@zonroxgoma5775]

😂😂🤣

[@timotheerouzaud5129]

lmao

[@zonroxgoma5775]

@Rusty Shackleford 😜

[@danielhernandez8228]

copied

[@sonadas9265]

🤣🤣🤣🤣🤣

[@runsintheforrest1364]

Did they already colonize Mars?

[@russellyb]

@liquid_addict I thought Fuerteventura

[@MaxElcurioso]

Just wonderful, I been tryin to find out about "techniques in running" for a while now, and I think this has helped. Ever heard of - Hiymelia Ziyddison Scheme - (do a google search ) ? Ive heard some amazing things about it and my neighbour got cool success with it.

[@alexbeard7620]

@@russellyb it's Lanzarote at a sports facility called Club la Santa,

[@miguelchambers9760]

That’s hilarious

[@whatsslappnin1566]

No but I wish all the retards here on earth would get there faster

[@tobiasrom4332]

No one could keep me out of my running shoes if had somewhere this beautiful to run! Great advice thank you for the vid

[@jeffwood5897]

except your lungs

[@Devindersingh-dr5zx]

Jeff Wood nailed it. My lungs attest that

[@jinx6493]

Tobias Rom Somewhere beautiful? You watched a different video to me? If this is your definition of beautiful I wouldn’t want to meet your misses 😂😂

[@tobiasrom4332]

@@jinx6493 you are right. As the rest of the comments say it looks a bit like Mars. It is probably just because it's such a different place from what i know and live in ;)

[@Fullsendfilosophy]

Your version of beautiful is different than my version. I do love some trail running, but I was raised in the high mountains so a desert landscape is gross to me

[@vuyiswamokhothu3720]

I'm used to be a fast runner back in the years, but now I don't what the heck happened to my speed, but thanks to you, your tips and motivation, guess what? I'm back on my feet.

[@fleabalzary331]

Hows it going? I managed to run 25 minutes straight today and it was a milestone since i've never been a good runner because I have asthma, felt so good to finally get closer to my goal (which is 30 minutes straight) Can't wait to start with gaining speed which is what im gonna do after I reach my goal of 30 minutes. Lost 23 pounds in less then a month and Im not even starving myself 😼 increased my maximum distance by nearly 4x in a month. Hope its going good dude, if not you gotta get back out there, im sure if I can do it you can too 😁

[@marynassuna3792]

I've been getting slower this month

[@majidtrialchannel1343]

damn same for me i was the fastest in my class till grade 8 and now i can’t run for a min also😂😂

[@john12mclaughlin]

... and nothing like running on the centerline of the road for a bonus boost of your heart rate :) 1:00

[@luthercharles3025]

Not where i come from sir😂

[@zeauxx8351]

@@luthercharles3025 where I come from yes

[@kathleencook3060]

Dead right!

[@marklepka3093]

1:37 increase running speed

[@nuclearnuggets]

Great speed ideas ! my goal - distance week, then speed week , then recovery week ( half the distance of distance week) and repeat building up distance slow

[@enginejohn1591]

I have lost nearly two stone since my last tri. My run speeds have got so much quicker. I've spent the last 4 years struggling for improvement and found it through changing my diet and a controlled weight loss. My training feels much more comfortable and I'm able to manage my workouts better. Leeds Tri next summer. Personal dream goal would be a sub 20 5k.

[@xerr2595]

Wtf is a stone? Can you translate it for the civilized part of the world?

[@truth-Hurts375]

I am sorry...I dont understand these dreams....to break 20min on 5km...thats very easy...to break 2h48min on a marathon...thats a different ball game.Follow the rules of the game.. Rule nr 1...First train for distance...then for speed.

[@χαρούμενοςημέρα]

@@xerr2595 one stone is equivalent to 6 kilograms

[@flatini]

My running target for 2020 is to finish the 2020 Berlin Half Marathon under 2 hours. But, still doing my 3 powerlifting sessions per week and, possibly, still to be able to complete again a 5x5 squat @ 145kg, 2 weeks before the race.

[@truth-Hurts375]

Why????

[@iarladonlon2826]

Sick squat!

[@flatini]

@@truth-Hurts375 because I'm a powerlifter (not so strong) and a 5x5 with that weight is not so difficult for me. It's just a check that not so much Strength is gone during my Endurance training. Anyway I did a 5x5 with 150kg and they suspended the Berlin Half Marathon.

[@zyghom]

Actually in all: riding, running and swimming the intervals are the KEYS to increase of the speed, lactate threshold and fitness

[@toomuch9762]

Zygfryd Homonto yes interval training is key to everything. Especially when it’s varied. Most important training aspect for sure. It’s also fun to do and it’s easier to keep track of your progression. Without it training would be very boring and monotonous

[@toomuch9762]

Randummm ah interval training is basically max efforts you clown 😂 I suppose you’ve never heard of hiit training either 😂

[@rifatcetin2931]

No increase without push your limits away >> intervals

[@Saintzel]

@Randummm I'd like to jump onto this point and clarify that sprinting =/= maximum effort running. When you guys are training for speed (especially in races that are half marathon or less), you always always always want to figure out your personal bests in the shorter races. That way, you can say that you're doing intervals of paces for your faster races. So an example would be running 5x1k at 5k pace with 60s rest of you want to train for a 10k.

[@trumpameri1638]

@@Saintzel what is normal time for 5km run? Beginner, normal and advanced??

[@yusufs.3797]

Love the side shots ! Learned a lot today by the way

[@gtn]

Glad you found it helpful 🙌

[@mattmitchell8796]

Im signed up for my first 70.3 in july. Also i like how you guys are approaching the topic of weight loss and emphasising that being healthy is number 1

[@ChristopherRichardYu]

So run further, intervals and tempo run. Gotcha. I will do this. The big target is ironman cairns 2020! :)

[@gtn]

Good luck 🙌

[@TheBarnz91]

I’m 34! Weigh 17 stone! I ran 8 miles in 1.13 last week! I really want to up my pace and weight lose will help massively!!

[@robsonalcantara2939]

I am preparing for 1/2 Marathon in May, then I will go for Ironman 70.3 September Your videos are inspiring and informative Thank you so much

[@szymonkie]

Robson Alcantara if you are only on half marathon level, dont think about ironman, because you will fail.

[@NILSZWARTDOEK]

@@szymonkie An Ironman 70.3 is a half one, not a full one...

[@seulebrg]

Sub 1:40 half-marathon at 70.3 Atlantic City in September:)

[@tomassantana9435]

waiting for the results(in case it didnt get cancelled

[@cashpat2000]

I wish I could maintain that form during a run

[@jdstubbs9535]

@@magnet-o unless you're actually a runner

[@estellemelodimitchell8259]

Last year when I was 48, I could run 5km at slight under 25min. Now a year older, I’ve been clocking 28-29min. Achieving 25min is my goal but I’ve not been getting anywhere near it.

[@rogerbryant975]

in my 40's under 5m per k. in my 50's, under 6m per k ,60's < 7m, 70's

[@chelleywest]

very informative video! I do a lot of interval training but I should incorporate more tempo runs. i would love to beat my last 5k pace. thanks so much for the tips

[@voodoochile80]

So... did you beat it

[@ChrisYoutube123]

Awesome, thanks for the tips! Will definitely include these in my runs!

[@tiarachivers]

I'm one of those new runners with "extra fat". I'm working on getting leaner. Thanks for including that in the tips and not shying away from it. (smile)

[@tiarachivers]

@gregor samsa 2021 Thank you!

[@ianjones9322]

Hey tiara i am clinically obese and working on my weight also, i heard this running truth that keep me motivated with my eating also, so i wanted to share if thats ok. Every 1kg of fat lost is 3 seconds extra in speed, that really keeps me focused on why its important to regulate my diet also. Good luck!!!

[@khobosontema5734]

Me too am fat, nd l am very slow runner😢

[@aakashvani5575]

Awesome place to practice..love to run here

[@janoskozma7584]

Where is it? One of the Canaries?

[@mikelgomez9286]

Great video - Well organized and the delivery style kept me interested. Thank you

[@nicksacco5041]

I definitely need to incorporate more speed work into my routine. I’m not breathing heavily when I run faster, nor are my legs tired, but I’m not used to the pace. I guess I panic about maintaining it.

[@hcplsmf]

I really want to sustain 5 minute miles. I’m working on 6minute miles right now. Thanks for the tips!

[@ianjones9322]

Nnnnneeeeeeeeowwwwwwww 🏃‍♀️💨

[@TheGrimeyVibes]

Instructions unclear, got run over in the middle lane of the motorway. Unable to run anymore.

[@bikeanddogtripsvirtualcycling]

my goal for 2020 is to get at least one age related podium place in a race. i managed a 6th place a few weeks ago in a local 10k when my previous bests were around the 250 to 300 marker. In the past I just used to run useless miles and on some occasions over 280km in a week, but now my coach has greatly reduced my weekly volume and got me focussed more on speed and consistency.

[@danpina17]

Appreciate the video and the channel. It's been helping me out a ton. This big body Powerlifter can run a few miles at a decent pace now

[@pepzko6218]

wish i could run in this trail thing. looks beautiful.

[@VaimanikaShastra]

i did have many more benefit after study my personal running mechanics (and fight to change it properly), than run and run and run infinitely

[@captainbungee]

Lanzarote looking good. and thanks for the tips

[@Nico-L]

My goal for 2020 is winning my schools marathon Edited:5k 7k 10k

[@kimjongun5879]

NIKOROSU CHANNEL good luck 😉

[@mike2207]

NIKOROSU what does the edit mean?

[@shecravez-jayy391]

How’d you do

[@aashleysaggar1836]

How was it?

[@roseoraeats7763]

Even though we're in a pandemic but someday we'll be able to go back to school in person my goal is to get my school first place in the track meet

[@Jakhar2004]

Thank you very much bro to give me the tips to improve running speed

[@JKortink]

What are your thoughts on when to incorporate these workouts? Lots of times winter is regarded as the period for base training, however I personally feel that there is a place for intervals year round, especially for time-crunched athletes. But how do you balance good interval training with becoming too fit too soon?

[@TheHumanBodyTalk]

🔥🔥🔥

[@Boesen85]

The Copenhagen Ironman - my first full distance 🏊‍♂️🚴🏼‍♂️🏃🏻‍♂️

[@gtn]

Good luck!

[@olegnovitski6987]

My goal is to run a sub 02:50 marathon in 4 months at 80 kg (180lbs) body weight and 174cm height (5'7"), while being able to bench press 140 kg (315lbs), squat 160 kg (350 lbs), deadlift 220 kg (485lbs) and being able to do 45 clean bodyweight pull-ups, 60 dips and 1 pull-up with 80+kg (180lbs). My current stats are 01:25:18 half-marathon, 130 kg bench, 145 kg squat, 200 kg deadlift, 39 clean pull-ups, 53 dips and 1 pull-ups with 72 kg. I know that I am too bulky for serious running, but still, wish me good luck.

[@rogerbryant975]

lose 5kg

[@ianpovey6331]

gr8 tips mark these tips should help me with I mission to run a sub 2:40 half marathon

[@gtn]

Awesome - good luck!

[@vanguard3877]

very nice! helps me motivate to run more!

[@ianjones9322]

I have a bmi of over 30 i am clinically obese, i can smash out a half marathon on 1:45 i am looking gorward to the inprovements when i lose that extra 13 kg i am carrying

[@ashokkumar9600]

Great video, nicely summed up the various types of training for running improvement👌🏃

[@joedrumer9029]

certenly good video,you can see types of training.O.K.

[@fragrancefilms8367]

Thank you so much for this video!!!

[@gtn]

Glad it was helpful!

[@denstone111]

My first half marathon.

[@stephkat123]

My suggestion. If you have a time goal and the run has a pace runner I'd try run with them. They are amazing. They got me through a hard and hilly course. Good luck. You got this mate 👍🇦🇺

[@baku5865]

@Steph Kat I will also run my first half marathon next year Jan. 12 and my goal is to maintain a speed of 8-9km/hr until the finish it's been about a month now since I trained and that is the speed I can maintain for about an hour for now. Is that okay or what can you suggest?

[@stephkat123]

@@baku5865 I think that like a great start. Slow and steady. I found running over an hour the hardest part. Then became easier over time. Remember to train with some nutrition. I have used tips from GTN and some half/full marathons have a rough training guide on them (mine did). What is your time goal? Or just to finish. I know in some half/full marathons they have pace runners. I ran my first with one (and part of my second but went ahead towards end of race). They are amazing and help motivate you. I use GTN tips as well as an app called run coach. It's free (I'm poor haha). I also use this website to help me understand pace and how that correlates to a finish time. www.depicus.com/swim-bike-run/pace-conversion-chart

[@baku5865]

@@stephkat123 Oh okay thank you so much. For now I think it's more about finishing but also eyeing into less than 3hrs haha. I have some free app in my phone samsung health and I don't/can't follow it so I decided to do my own pace hehe. Thanks for the link tho been trying to find that ✌

[@stephkat123]

@@baku5865 do your own pace. Finishing is always the goal. I did a half marathon and they had Pacers of all different times. Plus everyone is so supportive. People of every ability competes. Is an amazing environment. It is hard but so satisfying finishing and meeting you goal. Your gonna crush it. Maybe try the app run coach (organge with shoe looking app) you put in your goal finish time. And if the training looks too fast you can alter the finish time. Either way just keep running is the main message and have fun

[@cristiandiaz1832]

Any military heads here. “SGT: we goin on a 4 miles run today.” *tells us at 5 am before PT @5:30. On a Monday right after getting hammered. True definition of running through the pain

[@truth-Hurts375]

I come from old school running.I am a sub 2hr30min marathon runner.In my days there were only books...no fancy electronic stuff.I bought one of the first heart rate monitors that came out...a very bulky Polar heart rate monitor.Listen to your body and you will never go wrong.....

[@eamonnlacey8299]

Hi there. I’m a runner and would love to improve my 5k PB from 22 mins to 20 mins this year. I started 4 weeks ago and train, five days per week up to 14.1 miles now. Have you any tips . I do my long runs and interval session once a week. 6x 1min run 2min rest in between sets.

[@insanemeteor9627]

Another tip that I suggest, is running on your toes, not your tippy toes, just inclined, and when you learn to run on your toes, your rinds will be much smoother, and you will be able to push yourself even faster

[@ndk4]

I actually feel weird after i run fast and reach my pr. I get the pressure that i have to run even faster

[@ayeshaaafym]

About me: 20 year old female Current run time: 8 mins per km (I know really really bad) Target run time: 5/6 mins per km

[@luhem1000]

To increase your running Speed (Half Marathon) one should practice short runs at High pace... i.e. 1) 1st week (Only 3 days) 5k run 2) 2nd - 3rd week (Only 3 days) 8k run 3) 4th, 5th n 6th week (Only 3days) 12 k run And One Long run 25k every fortnight at low Pace which will improve your Stemina. But this practice will Only help you when you are following proper Balanced Diet plan which is Protein, Fats, Carbs and Calories. Best of luck 😊👍

[@weblogic7723]

Sort of convenient running through the center of the road, you can dodge those trucks coming from both sides because we all know one cannot outrun a truck!

[@PoppyOxymoron]

Been running for years, done a few triathlons and half marathons but I’ve never really focused on speed only distance. I live in the rural mountains of Wales and I get a lot of knee injuries. I’ve just started to focus on my pace and I’ve gone from 6:30 m/km to a 4:48 m/km but i still struggle with how hilly my house is. I don’t want to keep getting injuries but I don’t know how to avoid the hills. I can’t drive and I don’t live near any flat ground 😂

[@ianjones9322]

Are you sure its the terrain causing the issues??? And not the amount of running to recivery ratio??? Youve made some amazing progress there well done, but remember recivery is just as important as getting the miles in. Cymru am byth!!!

[@The_classicnoob]

Brilliant video... thanks you 🍀

[@amintz9388]

I do gymnastics every Tuesday, Wednesday and Saturday for three hours each session but I also want to be able to improve my mileage and strength, could you give me some advice of how to balance the two without exhausting myself for gymnastics. If you reply to this I would be very grateful because I’ve been trying to figure it out for months.

[@aroundandround]

Your running form looks really good.

[@likemarksee]

Quality advice from someone that really knows how to run fast. 👍.

[@roostermiller]

There is some information about the long run over 1.5hrs depleting you energy stores in your slow twitch muscles, forcing your body to use your fast twitch muscles for endurance and also making you faster. Could be a future video?

[@Gaer56]

So far i can do 3 km in 10km/h pace. So i guess i can only train intervals. But im satisfied with progress over first week (7.6km/h -> 10.1km/h on 3 km).

[@ferrariaddy]

Could you please do a detailed video on treat shin pain/shin splints for amateur runners ?

[@YeNZeC]

Rest a month. Then build up slowly.

[@heatherfell_oly]

Check out our GTN video on the topic. Good luck.

[@gtn]

Hey Cecil Adrian, you should check out this video we've done 👉 gtn.io/ShinSplints

[@jongant]

Only thing that worked for me was compression socks.

[@dddddd5486]

Pretty helpful, thanks a lot

[@marksystemed4678]

In which country did you make this video? Looks awesome!!

[@pargisis]

Me overheating too quickly running in my tropical country at 30-35 degrees. My training progress to get 6km/min is slow in this heat. The best time to get my best running time is early morning before the sun rises.

[@petewatson7031]

1:25:00 half and 3hr Mara. Previously only done these as part of tris at 1:35:00 and 3:28:00... Have only done 5 and 10ks solo before high 17min and 37mins respectively

[@lucyturner1411]

My goal is simply to do 2k within 11 minutes, but I've been stuck at 14 for months. I need this for the army, and feel very much in a rut.

[@christianmiller6046]

Have you tried couch to 5k program? It worked for me I couldn’t run for more than 10 mins but that got me to a 5k in 24 mins

[@Demon_POV]

Run 5 days a week for 2k and keep pushing yourself even if u slow down Just get to 2k and after two weeks you’ll see a slight difference and as u keep doing it you’ll get faster

[@raven6260]

Thanks! This helps!

[@perro0076]

Thank you. Nice few tips. May I suggest you keep an on your heel strike? Make sure you push your hips forward as you run, so that you contact the road underneath you with a flat foot. It feels weird first but your joints will thank you.

[@gmy33]

Stunning footage !!!

[@kathleencook3060]

Thanks for inspiring Knowledgeable video! You are a great runner!

[@bikeanddogtripsvirtualcycling]

my run schedule for tonight i think is warmup 5 X 1500m tempo 1 min threshold to follow each 1500m 2 mins recovery run, or 400m - whichever is sooner cooldown

[@Torak6969]

Question. For example first session: should I do all 3 steps or choose just one? 8-10x, 6-8x, 5-6x? Because just one seems to be too short.

[@kenchung2675]

Hey, I have that 2-tone skin color at the thighs too. Hi5!

[@jordykloet1]

Thigh five..

[@itsjustjdmo1239]

Y u looking at his thighs😂

[@kenchung2675]

itsjustJDMO 123 ....... I have thigh fetish

[@BRNelson]

Great page!!

[@ALONEWILL]

Thanks for ur awesome videos, may I ask about ur sunny brand and model ?

[@Rixoonify]

thank I will try...your method

[@mohammedanfalshaikh5696]

can we do push up squat and lunges after running as strength training?

[@kathleencook3060]

Great running form. Great to watch

[@velogoo]

I was a bit surprised when you said that tempo pace is HM pace. I expected tempo to be faster than that.

[@danger99danger]

I think tempo is slower than HM pace. Maybe marathon pace for a fit runner. HM pace is sub lactate threshold pace which is just faster than tempo and just slower than the speed paces. Half Marathons are difficult because you're trying to run as fast as you can without a significant rise in lactate.

[@markthrelfall3577]

It depends what you define as tempo. Many regard tempo as threshold. Some regard tempo as something slower than threshold. For a lot of people their threshold is close to their HM run pace - if you talk of tempo as threshold, then this is where it would lie

[@michaelwilliams54]

Great video 😉 ps where are your running socks from 👌

[@awgharris]

Complete first half marathon 8:30 pace.

[@eoincasey5461]

3:30 Marathon in Dublin next October

[@gtn]

Awesome - good luck!

[@iarladonlon2826]

Fingers crossed it's on 😬

[@eoincasey5461]

@@iarladonlon2826 I doubt it will be to be honest.

[@iarladonlon2826]

@@eoincasey5461 yeah definitely not, training for my own wee half marathon atm, covid has made a lot of people like me start running now that we can't play any sports 😭

[@pasha803]

Great tips.

[@liamroche1473]

What is the location at which this video was shot? Quite striking!

[@lwittrock1]

Great video!

[@jybler007]

I got injured by going from like 0 miles to 10-15 when I just started

[@hungmanxxxx2462]

Very practical tips

[@brennanswanson433]

The problem about running these speeds is that you need a long time to recover

[@user-vp9xn3wb7v]

The best way to improve running speed is by running and running and forcing yourself beyond your self proclaimed limitations.

[@yvesrobberechts6955]

I want to go to Sands Beach now!

[@jeremymatthews2002]

Thanks man

[@criticalthinker7822]

Thank you!

[@stephkat123]

Just signed up for my first full marathon. Manchester 2020. Terrified. My dream is sub 4 (have dne half marathon sub 2) however happy anything under 4.15 or just finishing! I'm a terrible sprinter. So I do a lot of tempo, long runs and every fortnight speed. I use a free app called run coach (orange app with shoe) so far so good. I add some of your stuff/advice to it

[@truth-Hurts375]

Forget about apps...you got a heart rate monitor??? Thats the way to go ...

[@triman82]

Hi GTN Team, thanks for all your great videos. Have been watching them for years now. I recently got serious into running and have a question: Should i run fast track interval sessions at the prescribed pace or my max pace for *that prescribed workout*? For example: a workout will say 5×1200 m at 5K pace (which for me is 4:15) with a 2min rest. But If I ran 5x 1200m @4:15/km with 2min rest. I would be a 7.5/10 effort for me. With a steady average pace among all 5 reps of 1200m, I am able to do this workout at 3:55/km. If I did that, then i would be 10/10 at the end. If this is my main workout of the week with a focus on doing short intervals for leg speed, should I do the latter and ignore the pace suggestions?

[@triman82]

My target is a sub 40:00 10k (currently at 44:35).

[@FILYPTC]

year I will try to test the 30 and 30, hope it work, now I'm stuck a bit w pace btw 6 & 7

[@majorcurto5418]

Great video, I'm doing a 1.5 physical test and kept running short of 1min and other times about 48 seconds. My goal is to do 1.5 mile in 13min 36 seconds. I am currently 189 pound, any tips? Thanks

[@IrregularReviews]

Airforce PT test

[@ProfessorFit]

I live in an area where it is mostly hills. The elevations are anywhere from 50m to 60m. Should I try these on such terrain or will they work on flat? Because when I take part in competitions the routes are almost always flat with little or no elevation. But training ground has only uphills. It is very hard to do any tempo runs or any interval runs here.

[@jennycroft8291]

Could you please explain just a little more re tempo run? So this is faster than a slow, steady pace? I’m training for a 10k & I’m currently a pretty slow, steady runner. I don’t find it easy. Thank you.

[@garybarnett7284]

Life gave me lemons. So, I'm making lemonade by running and doing Cross Fit.

[@tattsiruk2371]

That is awesome video with gorgeous scenery. Q: What do you avoid eating and drinking while preparing for a race?

[@neliaggoncalves]

Hi. Thank you for sharing this great video. What are the best shoes for running? Thank you

[@stephan6063]

Brooks

[@jamessullivan1797]

Great video, what watch is that where you can tap it to start/stop it ? Thanks

[@SoleTownDuo]

Polar.

[@musaamuj]

I do 7minute per kilometre to complete 9km, am I on the right track?