How can I run faster?

Tvlegalnews

Hello
I'm 50 years old. I'm running 2 miles is 24mins. I run two days a week but I take spin class three days a week and I do weights also and Zumba on Saturdays.
I would appreciate any help. My goal is to run 2 miles in less than 20 mins

VeryKatie

Definitely make sure to work those legs while you're doing weights (heavy weights like squats is preferred). I think it will just come with time. You might have to push yourself. You could try doing sprints and hill running as well.

ThickMcRunFast

You need to run more.

Right now, any sort of sprinting will only get you marginal gains, as you don't have the musculature built up to support it. Plus, throwing in speed work without a base can lead to injury. Add a third day of running, and slowly increase your distance. As a new runner, your bread and butter for getting faster is 'run more miles'.

That is generally all that will be needed to get under 10 minute miles (at least for 2 miles). After you have a more of a base built up, you can start to think about getting faster at longer distances.

Lizzy622

I heard doing sprint intervals helps increase speed. Run as fast as you can for 1 minute then rest 1 or 2 minutes and do it again.

pondee629

How long have you been running 12 min miles? What was your time when you started running? You're improving, right? How quickly?
A suggestion: run at a faster pace for as long as you reasonably can. Walk a spell when you need to. Start up at a similar faster pace. Do your two miles. Alternate with increasing your distance at a pace slower than your faster pace referred to above. Goal, increasing endurance and speed.

BTW, there is nothing wrong with a nice run at a 12 min mile pace.

sjohnny

Lizzy622 wrote: »

I heard doing sprint intervals helps increase speed. Run as fast as you can for 1 minute then rest 1 or 2 minutes and do it again.

After you have a base of more mileage.

Tvlegalnews

I started with a 14 min mile pace two weeks ago. I'm improving but it's slow.

devilwhiterose

Leg exercises (with weights) have helped me tremendously. Squats, leg press, calf raises, etc.

Tvlegalnews

Thanks. I'm trying. It's really hard.

ThickMcRunFast

Tvlegalnews wrote: »

I started with a 14 min mile pace two weeks ago. I'm improving but it's slow.

You dropped two minutes per mile in 2 weeks. That is the opposite of slow.

Forget about sprints for now, run more miles.

Also, try not to put any heavy squats/deadlifts the day before a run. They will make your legs tired.

pondee629

ThickMcRunFast wrote: »

Tvlegalnews wrote: »

I started with a 14 min mile pace two weeks ago. I'm improving but it's slow.

You dropped two minutes per mile in 2 weeks. That is the opposite of slow.

Forget about sprints for now, run more miles.

Also, try not to put any heavy squats/deadlifts the day before a run. They will make your legs tired.

Shaving two minutes a mile in two weeks is impressive. Add some distance and keep at it. Seems like you're doing fine on your own.

AllonsYtotheTardis

Run more. You want to get faster? Run more.

FatMoojor

Run more and then after that, run a bit more.

juliet3455

You have already had an amazing drop in time, patience grasshopper.

More Miles, More miles, More Miles and then repeat.

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DYELB

Heavy Compound Exercises
Poster above me is a solid 7
You're losing fat but gaining muscle
Look at my 5 minute progress pics
Drink more water and less of everything else, they're all diuretics
You have to eat more to loose weight, if you don't your body will hold onto the fat like...something that really doesn't want to let go


...


...wait...we're not just saying the same 'ish over and over again on every thread in the forums even if it doesn't apply to the original question(s)?


Never mind then, carry on.

_Waffle_

Run 3 days a week.

SpleenThief

AllonsYtotheTardis wrote: »

Run more. You want to get faster? Run more.

This. Add mileage and speed will naturally happen. There's a lot of ways to skin this cat but I'd say increase your two runs to 30 minutes each. If you need to incrementally get there that's fine. Once you're there, add a third run and build that to 30 minutes. Ignore distance. Run by feel and time. Also, not sure what weight you're at but dropping pounds drops seconds.

jgnatca

You are faster than me, and you are improving quickly (in runner's terms). I also vote for running longer to get faster. You gradually increase your run every week 3-5 minutes.