Help with training to run faster

RoyalMoose11

I finished my marathon in October and have been doing some steady runs (up to 10 miles) since then. After I finished the marathon I enjoyed this article about having an off season and have been loosely following it. I was a bit race-happy (one 5k, one 10k, three 13.1, one 26.2) and I'd like to hone in on my form and becoming faster over the next few months.

I've read about the Run Less, Run Faster program. It seems like it will be good for giving me some structure around how to properly calculate some goals and work outs. As I trained for my marathon I focused primarily on volume and not pace (for example, finish 20 miles in however long it took).

Anyone have any reviews of this app or a good plan they've used for increasing speed?

Curtruns

I have not used any apps, I just read a lot about running and try to incorporate several different types of runs into my training. I do hill workouts, tempo runs, trail runs, long runs, races and easy runs into my training. It has worked for me as I have become progressively faster.

cheshirecatastrophe

I used Run Less, Run Faster's marathon plan (FIRST) to train for my first marathon. My training paces definitely got faster, but the mileage was just not there to finish out the race. I ended up with a calf cramp at mile 25. (I was cross-training on other days, so I had the aerobic endurance, just not the legs.) As far as speed increase goes, my half PR is actually now the split from my marathon! So yes, I got faster. For 95.4% of what I needed to.

So my experience suggests: it's a great strategy for in between training cycles and probably even for a half marathon. For prepping for the big kahuna, a higher running mileage plan is probably better.

RoyalMoose11

Great feedback. Ideally, I'd use this for a few months in preparation for another October or November marathon.

I currently lift three days a week and play hockey one night a week. The three running days is ideal for my current routine for sure.

RoyalMoose11

Edit: use this for a couple months and then switch to a high mileage plan. I'm at a 10:40 pace and I'd like to lower that before heading into a different marathon training plan.

ThickMcRunFast

I'm guessing the Run Less plan is the Furman/FIRST method? 3 days a week?

I have heard mixed things about it. It is a time saver, but be warned: it is not an easy plan. Every one of those runs is a difficult/quality run (which is why it requires so much rest). It can be good for some people, especially veterans who are facing a time crunch. I personally wouldn't do it, and favor higher mileage for a marathon, but I suppose there is no way to really know if it works for you unless you try it.

RoyalMoose11

Good points. Would you have a recommendation for a plan to follow for speed work?