Build up Speed or Distance
parfia
Posts: 184 Member
Hi People,
I have recently embarked on running after weight loss got a bit stagnant using Fitness Blender and I just wanted to switch things up.
Today was my third run (I am using Nike + Coach app). I managed 2 miles in 24 minutes so around a 12 minute mile - which I know is rubbish but I was rather chuffed that I managed 2 miles (I am 241 pounds currently).
My question for any more experienced runners is - should I be focusing more on speed on distance. I would really like to get back up to a 9/10 minute mile as I used to be at around that pace before I became a Mommy and get fat, but I don't know whether to focus on getting to 5k and then speeding up???
Any advice would be appreciated
I have recently embarked on running after weight loss got a bit stagnant using Fitness Blender and I just wanted to switch things up.
Today was my third run (I am using Nike + Coach app). I managed 2 miles in 24 minutes so around a 12 minute mile - which I know is rubbish but I was rather chuffed that I managed 2 miles (I am 241 pounds currently).
My question for any more experienced runners is - should I be focusing more on speed on distance. I would really like to get back up to a 9/10 minute mile as I used to be at around that pace before I became a Mommy and get fat, but I don't know whether to focus on getting to 5k and then speeding up???
Any advice would be appreciated
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Replies
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Increase your distance in managable increments. Speed will come with endurance. You can increase distance slowly by incorporating walks into your runs. Two 12 minutes miles ain't bad. I started much slower and now am at 4 11 minute miles. Sad part is, my half mile splits now are equal to my High School mile splits. (But that was 40 years ago ;-).
Keep on trucking. Add distance, speed will come with endurance.0 -
You can do both at the same time. If you're serious about running then I'd say try and go at least three times a week. One of those days can be "speed" days where you try and do intervals of shorter/faster and slow/recovery. One day can just be to increase distance...maybe 10% added per week? So if you're at 2 miles now, next week try and do 2.25-2.5ish and so on.
There are also aps out there that have trainers built in. I know runkeeper has training plans that you can use and they just tell you what your next run is so you don't have to think about it. Also during the run, it will give you prompts to go faster/slower when it calls for intervals. I found it helpful when I was dropping from 235 to 185 about a year ago. I went from 10-11 min miles back down sub 8 min miles in 3-4 months. Then just running on my own doing the three days a week schedule above, I got up to half marathon distance and actually got under a 20min 5k.
Most important thing though is consistency and dedication. Just keep running and pushing yourself with either distance, speed or both and you'll progress.0 -
Increase frequency and distance and speed will follow. Just be careful of increasing too quickly, because then injury is likely to follow.0
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Add distance. Speed will come naturally. Your first order of business is to establish a solid aerobic base. This is done simply by running more miles. Do not add miles too quickly...10% per week is a good rule of thumb. Do not worry about speed work just yet. You will naturally get faster.0
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Agree with the folks saying to add distance, but no more than 10% each week. (So, this week you run 2 miles everyday that you run, next week do 2.25 miles every time, then the following 2.5, and so on.) You'll naturally get faster as you run further as your body builds up its endurance. Once you've gotten to a good distance (5k as you mentioned) then you can start incorporating one day of speed work to get your body moving even faster.
Hal Higdon has some good plans for those just starting out and those trying to add speed to their runs.0 -
My advice is to resist the urge to run faster. Go for distance and a slow pace and the speed will come. Going to fast when your body is not ready is a good way to injure yourself.
Run at "paper bag" pace. That is so slow that you are so embarrassed you want to cover your face with a paper bag. 0 -
My advice is to resist the urge to run faster. Go for distance and a slow pace and the speed will come. Going to fast when your body is not ready is a good way to injure yourself.
Run at "paper bag" pace. That is so slow that you are so embarrassed you want to cover your face with a paper bag.
Haha - a 12 mile minute is 'paper bag pace' is it not?
Thanks for all the advice people - I was going to try for 3 miles tomorrow but having read your advice, I will do another 2 mile and then increase to 2.2 next week 0 -
You can jump to 3 miles for an individual run. The 10% rule is a guide for overall weekly mileage.0
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My advice is to resist the urge to run faster. Go for distance and a slow pace and the speed will come. Going to fast when your body is not ready is a good way to injure yourself.
Run at "paper bag" pace. That is so slow that you are so embarrassed you want to cover your face with a paper bag.
Haha - a 12 mile minute is 'paper bag pace' is it not?
Thanks for all the advice people - I was going to try for 3 miles tomorrow but having read your advice, I will do another 2 mile and then increase to 2.2 next week
12 min is just fine. my normal pace is 12:300 -
definitely distance, speed will come0
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A 12 minute mile isn't Olympic speed but it's nothing to be embarrassed about or make you think you're super slow. People don't start off running 8, 7, 6 minute miles and many people never get to that point anyway.My advice is to resist the urge to run faster. Go for distance and a slow pace and the speed will come. Going to fast when your body is not ready is a good way to injure yourself.
Run at "paper bag" pace. That is so slow that you are so embarrassed you want to cover your face with a paper bag.
That's my suggestion as well. Work on distance, not speed, at this very early point in your training.0 -
Distance or Time.
Whichever you feel most comfortable with for the time being.0 -
12 min mile is 40 min 5k which at 240 lbs is nothing to be mad about (especially after 3 runs).
You could run for 6 months, no sprints/speed just base building and I'd bet you'd drop 10 mins especially if you ran in the past. Make volume your bragging point/goal. 10 miles a week, maybe build up to 30/week depending on work/time etc.
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At this point, since you're newly back at it, your speed will increase naturally if you just keep running. You should be able to keep a relatively conversational pace on most of your runs, and eventually that pace will get faster. For now, work on building a base (maybe a Couch to 5k program?), which will boost your endurance and distance.0
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Managed another 2 today at about the same pace - I just can't seem to break through 2 miles at the moment but as everyone has said above, I am hoping that will come with time.
Sticking with my Nike Coach and trying not to jump the gun and keep a steady base building routine. I have done 3 x 2 mile runs this week and hope to do the same (maybe 4) next week.
Thank you for all your help and suggestions guys 0 -
Distance first then slowly start worrying about speed0
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Managed another 2 today at about the same pace - I just can't seem to break through 2 miles at the moment but as everyone has said above, I am hoping that will come with time.
Sticking with my Nike Coach and trying not to jump the gun and keep a steady base building routine. I have done 3 x 2 mile runs this week and hope to do the same (maybe 4) next week.
Thank you for all your help and suggestions guys
Patience. Just give it time. In my experience, progress usually comes in the form of a breakout run. Meaning, one day I'll just have a really good run where my speed and ease of effort just surprise me. That's when you say "Hey, all of this training really is paying off!" They won't all be like that, but eventually you notice that your average pace is getting faster and faster.0 -
I just wanted to say good job! My first "long" run at that weight was a 15-minute, single mile. And I felt like a freaking rock star. I don't love it enough to do it often enough to see huge gains, but a year later I'm up to a 32 minute 5k, which I'm still quite happy with.0
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kristinegift wrote: »At this point, since you're newly back at it, your speed will increase naturally if you just keep running. You should be able to keep a relatively conversational pace on most of your runs, and eventually that pace will get faster. For now, work on building a base (maybe a Couch to 5k program?), which will boost your endurance and distance.
^^^^^^^^^ This. Build up mileage at a conversational pace.
https://www.youtube.com/watch?v=veAQ73OJdwYManaged another 2 today at about the same pace - I just can't seem to break through 2 miles at the moment but as everyone has said above, I am hoping that will come with time.
Sticking with my Nike Coach and trying not to jump the gun and keep a steady base building routine. I have done 3 x 2 mile runs this week and hope to do the same (maybe 4) next week.
Thank you for all your help and suggestions guys
I would go for 3x 3 mile runs (not 4x 2 mile runs).
Running 4 days a week suggests that at least one of those runs will be on back to back days which you may not be ready for yet.
Keep the pace conversational and you should get to 3 miles. If you can't talk in a complete sentence without breathing too hard, then your pace is way too fast. If you need to take a walk break in between then that is OK just to get you to 3 miles.
Also, a 12 min/mile isn't too bad at all. But if that is not conversational, then it's OK to go even slower. Be patient, the speed will get there soon (on it's own).
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Congrats! You ran 2 miles more than someone sitting on the couch! (No sarcasm/cynicism/cheekiness intended). 2 miles for most of the planet is an accomplishment! Yay! As a coach, I always find it exciting seeing people succeed at their goals. Makes me think back to the days when I started running (was 325 lbs... now 230 and have run 30 Halves, and 4 Full marathons)
That said, So what's your ultimate goal? 5K? 10K? Maybe a Half?
The healthiest and safest approach to running is to build a solid base and then work on speed. By building your base, you are allowing your body to adapt to the sport of running. Adaptation is a gradual process.
Depending on your goals, I would build your base for about 6-8 weeks (depending on your goal) and then add a more challenging run once per week (hills? intervals?) to work on speed. Your base distance will vary based on your goal.
Different types of run will work on different specific elements. For instance, a Long Slow Distance run will help more for muscle endurance and developing the musculature and blood flow in your legs, Tempo runs and Intervals will work on speed, Hills will work on leg strength. Generally speaking when I run a clinic I incorporate different types of runs into the weekly routine. The variety of runs offers the best gains, better recovery and just plain helps keep it fresh.
Feel free to add me as a friend if you have questions.
Congrats again!
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RunnersLament wrote: »Congrats! You ran 2 miles more than someone sitting on the couch! (No sarcasm/cynicism/cheekiness intended). 2 miles for most of the planet is an accomplishment! Yay! As a coach, I always find it exciting seeing people succeed at their goals. Makes me think back to the days when I started running (was 325 lbs... now 230 and have run 30 Halves, and 4 Full marathons)
That said, So what's your ultimate goal? 5K? 10K? Maybe a Half?
The healthiest and safest approach to running is to build a solid base and then work on speed. By building your base, you are allowing your body to adapt to the sport of running. Adaptation is a gradual process.
Depending on your goals, I would build your base for about 6-8 weeks (depending on your goal) and then add a more challenging run once per week (hills? intervals?) to work on speed. Your base distance will vary based on your goal.
Different types of run will work on different specific elements. For instance, a Long Slow Distance run will help more for muscle endurance and developing the musculature and blood flow in your legs, Tempo runs and Intervals will work on speed, Hills will work on leg strength. Generally speaking when I run a clinic I incorporate different types of runs into the weekly routine. The variety of runs offers the best gains, better recovery and just plain helps keep it fresh.
Feel free to add me as a friend if you have questions.
Congrats again!
There is a lot of truth here.
Not to talk down at what you are saying @RunnersLament but to shed more light and amplify what you describe here.
First off training is all about identifying your goals and pin-pointing your weaknesses that is holding you back and work specifically on those weaknesses that are holding you back from your goals.
So it's smart to ask what your ultimate goal is. There is also your 50 meter targets and your 500 meter targets. While her ultimate goal (500 m target) is maybe a half or maybe even a full, I think for the purposes of answering her specific question on this thread, I think she would like to run 3 miles and be able to run them faster (her 50 meter target). (sorry if I am speaking out of turn for you OP).
Absolutely correct that building a base is very important. Very common approach to all approaches based upon Lynaird's periodization. Whether you are a beginning runner or a seasoned runner returning back to training after taking a short break after a racing season.
You said to build your body to adapt to running. Correct. I firmly believe there are 3 elements to a person that needs to be addressed individually: physical, cardiovascular, and mental. The cardiovascular is the breathing part, developing the ability to breath and use oxygen more efficiently, while physical is muscle, bones, tendons, and ligaments, ect. And mental is mental (could be thought of as the mental fortitude to run but also relates to the nuerological development or muscle memory).
So while she may want to run faster than a 12 min mile without breathing so hard she quits, all the training that is required to increase her cardio vascular to achieve that requires a ton of base miles which her physical body also has to support. As you mention, adaption is very gradual. Being consistent with this running thing is very key.
Now you say 6-8 weeks to build a base then you talk about variety of workouts. This is where it gets dicey with me. While I am a firm believer of variety of workouts, I am not sure the OP will be ready for that necessarily in 6-8 weeks. The OP is stating 2miles x3 days a week. That is only 6 weekly miles. (sorry to down play this OP. Actually that is incredible and a great start and want to encourage you to keep on going. )
Building to 3miles x3 a week may be an incredible step for the OP and that is only the beginning of where she needs to be. Until she is running consitently for at least 6 months while slowly building her mileage, I would not encourage her to do anything more than 100% easy conversational running. If she is able to boost to 20 weekly miles then maybe we can get her talking about tempos and hill training. She is definetely not ready for repeats and interval speedwork until at least a year of consistent running under her belt.
(Sorry OP, please do not let this scare you. Talking 20 miles and 6 months of running may seem like a lot right now, but believe me, keep at this and you will look back at this conversation and enjoy how far you came along.)
I would introduce fartleks and maybe some strides (or bursts) within her easy running first. Then maybe hills. Then way later on introduce tempos after a base is built.
But I do like that you introduced the variety of runs because that is very important later on, but not where she needs to be right now and I really don't think she will even be there in 6-8 weeks. She just needs to slowly build those miles, and while she does build those weekly miles up, all those miles should be 100% easy conversational. In the mean time she should work on good form, and identify if she has any muscle imbalances.
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RunnersLament wrote: »Congrats! You ran 2 miles more than someone sitting on the couch! (No sarcasm/cynicism/cheekiness intended). 2 miles for most of the planet is an accomplishment! Yay! As a coach, I always find it exciting seeing people succeed at their goals. Makes me think back to the days when I started running (was 325 lbs... now 230 and have run 30 Halves, and 4 Full marathons)
That said, So what's your ultimate goal? 5K? 10K? Maybe a Half?
The healthiest and safest approach to running is to build a solid base and then work on speed. By building your base, you are allowing your body to adapt to the sport of running. Adaptation is a gradual process.
Depending on your goals, I would build your base for about 6-8 weeks (depending on your goal) and then add a more challenging run once per week (hills? intervals?) to work on speed. Your base distance will vary based on your goal.
Different types of run will work on different specific elements. For instance, a Long Slow Distance run will help more for muscle endurance and developing the musculature and blood flow in your legs, Tempo runs and Intervals will work on speed, Hills will work on leg strength. Generally speaking when I run a clinic I incorporate different types of runs into the weekly routine. The variety of runs offers the best gains, better recovery and just plain helps keep it fresh.
Feel free to add me as a friend if you have questions.
Congrats again!
There is a lot of truth here.
Not to talk down at what you are saying @RunnersLament but to shed more light and amplify what you describe here.
First off training is all about identifying your goals and pin-pointing your weaknesses that is holding you back and work specifically on those weaknesses that are holding you back from your goals.
So it's smart to ask what your ultimate goal is. There is also your 50 meter targets and your 500 meter targets. While her ultimate goal (500 m target) is maybe a half or maybe even a full, I think for the purposes of answering her specific question on this thread, I think she would like to run 3 miles and be able to run them faster (her 50 meter target). (sorry if I am speaking out of turn for you OP).
Absolutely correct that building a base is very important. Very common approach to all approaches based upon Lynaird's periodization. Whether you are a beginning runner or a seasoned runner returning back to training after taking a short break after a racing season.
You said to build your body to adapt to running. Correct. I firmly believe there are 3 elements to a person that needs to be addressed individually: physical, cardiovascular, and mental. The cardiovascular is the breathing part, developing the ability to breath and use oxygen more efficiently, while physical is muscle, bones, tendons, and ligaments, ect. And mental is mental (could be thought of as the mental fortitude to run but also relates to the nuerological development or muscle memory).
So while she may want to run faster than a 12 min mile without breathing so hard she quits, all the training that is required to increase her cardio vascular to achieve that requires a ton of base miles which her physical body also has to support. As you mention, adaption is very gradual. Being consistent with this running thing is very key.
Now you say 6-8 weeks to build a base then you talk about variety of workouts. This is where it gets dicey with me. While I am a firm believer of variety of workouts, I am not sure the OP will be ready for that necessarily in 6-8 weeks. The OP is stating 2miles x3 days a week. That is only 6 weekly miles. (sorry to down play this OP. Actually that is incredible and a great start and want to encourage you to keep on going. )
Building to 3miles x3 a week may be an incredible step for the OP and that is only the beginning of where she needs to be. Until she is running consitently for at least 6 months while slowly building her mileage, I would not encourage her to do anything more than 100% easy conversational running. If she is able to boost to 20 weekly miles then maybe we can get her talking about tempos and hill training. She is definetely not ready for repeats and interval speedwork until at least a year of consistent running under her belt.
(Sorry OP, please do not let this scare you. Talking 20 miles and 6 months of running may seem like a lot right now, but believe me, keep at this and you will look back at this conversation and enjoy how far you came along.)
I would introduce fartleks and maybe some strides (or bursts) within her easy running first. Then maybe hills. Then way later on introduce tempos after a base is built.
But I do like that you introduced the variety of runs because that is very important later on, but not where she needs to be right now and I really don't think she will even be there in 6-8 weeks. She just needs to slowly build those miles, and while she does build those weekly miles up, all those miles should be 100% easy conversational. In the mean time she should work on good form, and identify if she has any muscle imbalances.
Definitely a well thought out an insightful response to my post. Thank you! I can't say that I truly disagree with any of it, but would elaborate that most (but not all) people need a solid base of about 2 months running before including any other type of running. I was working on the assumption that she already had some base miles under her belt.
In terms of when to add what, I would suggest that running is like building a house... you start with a strong base and work from there. Hills would offer the best strength benefit needed to support adding speed related workouts later.... my 2 cents.
At the base level... you are correct in saying that conversational is the best pace to run at for most runs.
Thanks for your insights.
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Thanks guys. I'm not completely new to tunning and could do over 5k a couple of years ago but have deconditioned and put on ALOT of weight (5stone) since having my daughter so approaching as a complete novice seemed the best approach. My nearsighted goal is a 5k run and end a 10k. I can do a 12/13 min mile at a conversational pace but am just finding it hard to break through 2 miles
Thank you for all the advice - my run currently includes up and downhill just because of the nature of the streets that I run on.
I didn't actually know not to do back to back runs so I will take that into account when planning runs .
Thanks again for all your help and support guys xx
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