Improving running speed

madcow132

Hi All!

I have my first 10k next month and can manage the distance, though my pace is 12 minute miles. I want to focus on improving this (ideally 10.30-11 minute miles) over time. What is the best way of doing this? Sprinting, walking and repeating vs regularly running the distance?

Thanks
Cally

bshedwick

You should be doing a bit of both. Do some longer slower runs to build up your endurance. Also, do some shorter, faster runs to build up speed.

rybo

You sound relatively new, just adding more miles and building your base should get you faster. Then worry about actual speed work once you have a larger overall volume

madcow132

Thanks, when you say shorter faster runs. Would you run for example 20 minutes at fast speed, or 20 minutes fast with recovery time in?

MeanderingMammal

madcow132 wrote: »

I have my first 10k next month and can manage the distance

So assuming that you're a relative newcomer to running the situation is fairly clearcut.

Run more at a steady pace.

, though my pace is 12 minute miles. I want to focus on improving this (ideally 10.30-11 minute miles) over time. What is the best way of doing this?

What does your current plan look like?

Before bothering with any intervals or speedwork I'd be expecting you to be comfortably running for 10K four times per week. If you're not doing that then don't bother with intervals or tempo runs.

madcow132

Hi Meanderingmammal

I started running 5 months ago with a walk/run programme building up to 10k, as before I couldn’t run more than a few metres without getting out of breath. I can run this comfortably (though like anyone I have harder days) 3-4 times a week. Usually I will aim to do 2-3 10ks in evenings and one 5k in the morning before work.

If I am honest, I am happy with this distance and don’t really want to progress by adding much more mileage so thought that working on distance would be a good motivating target. The area where I live is quite flat so there isn’t the option to include hills in my training. I don't really have a plan now I have finished my 10k one so feel a bit at a loss of how to progress.

Mentally I seem to get set into a regular pace which I can sustain quite well, though it is fairly slow.

Thanks all for taking the time to advise

chestcab

Add some Hill intervals to get stronger & faster.

scorpio516

Volume. Run more, slowly.

Any speed work will hurt you more than anything.

cajuntank

Going to offer an opinion from a different angle as I just heard a podcast talking about this some. Also, this might not be applicable since no history of resistance training information was given, etc...(so I am just making assumptions).

What I am inferring to will be weight based training. Being able to get to the point where one can say 'I can squat 1.5-2x bodyweight' has shown marked improvement in running speed. There is a point of diminished returns, but the 1.5-2x bodyweight seems to be a "sweetspot" for running speed improvement. And I am not saying to incorporate this now due to your timeline, but looking at it long term, it might be an avenue to take advantage of if you are not there already.

Gun4a

I agree with @cajuntank , my speed has increased a lot since I've started lifting weights. Also, I seem to be able to run faster for a longer period of time.

BrianSharpe

Another vote for just running more.......as you've been running for 5 months you're still building your aerobic base.

A certain amount of speed will come just by increasing your overall running volume (and slow is good). I wouldn't worry too much about speed work for a while yet.

dewd2

Agree with running more. Speed work at this point can lead to injury. I also agree with weight training (and cross training in general).

Also, including hills in your runs is a way to get 'speed work' in without trying.

niblue

When I wanted to improve my 5K speed I did a most of my training runs at a slow pace plus a weekly interval session. That seemed to be pretty effective.

TavistockToad

Run further than 10k

girlinahat

apparently cycling makes you a better runner. Try swapping a run for a bike ride.

BrianSharpe

girlinahat wrote: »

apparently cycling makes you a better runner. Try swapping a run for a bike ride.

While I agree completely that cycling is great x-training for runners bike fitness does not translate into running fitness, I would not recommend dropping a run (especially this early in the OP's running career) for a ride. Ride on a non-running day or do both the same day but don't reduce running frequency.

KrystinaMTL

@MeanderinM... "Before bothering with any intervals or speedwork I'd be expecting you to be comfortably running for 10K four times per week. If you're not doing that then don't bother with intervals or tempo runs."
[/quote]

Hi!
I was reading your answer and would like to know the reason behind this advice.
I am a new runner too and I am curious.
Thanks !

MeanderingMammal

KrystinaMTL wrote: »

Hi!
I was reading your answer and would like to know the reason behind this advice.
I am a new runner too and I am curious.
Thanks !

Running performance is largely built on a base of aerobic capacity, with speedwork helping to develop tolerance at the lactate threshold, and improvements in VO2Max. Until you've built the aerobic base you don't get much from the other two types of session.

Structured plans vary depending on the desired objectives but most have about 80% of easy paced work with the potential for 20% of speedwork once one is beyond the novice stage. When looking at those structured plans it's also clear that in the early stage they're all easy paced with no speedwork, with lactate threshold work coming in reasonably early with tempo sessions. Sprint intervals, that address VO2Max, only emerge towards the end of a plan and are mainly about adding a bit of polish to the performance.

For someone doing something like a club level 5K improvement plan there would be about 40km per week with about half of that being in two long steady runs and the balance being speedwork that would probably amount to 10-12km per session anyway.

NorthCascades

BrianSharpe wrote: »

girlinahat wrote: »

apparently cycling makes you a better runner. Try swapping a run for a bike ride.

While I agree completely that cycling is great x-training for runners bike fitness does not translate into running fitness, I would not recommend dropping a run (especially this early in the OP's running career) for a ride. Ride on a non-running day or do both the same day but don't reduce running frequency.

I agree with your recommendation (bike on off days maybe, but don't give up a run to ride), but not with the bold part. As long as you're able to cover the distance, it's aerobic capacity that limits people in both sports. Any improvement to your cardiopulmonary fitness will pay dividends in both. I ran my first 10k in 62 minutes because of fitness I built on the bike, I'd never run more than 4.3 miles before that.

KrystinaMTL

MeanderingMammal wrote: »

KrystinaMTL wrote: »

Hi!
I was reading your answer and would like to know the reason behind this advice.
I am a new runner too and I am curious.
Thanks !

Running performance is largely built on a base of aerobic capacity, with speedwork helping to develop tolerance at the lactate threshold, and improvements in VO2Max. Until you've built the aerobic base you don't get much from the other two types of session.

Structured plans vary depending on the desired objectives but most have about 80% of easy paced work with the potential for 20% of speedwork once one is beyond the novice stage. When looking at those structured plans it's also clear that in the early stage they're all easy paced with no speedwork, with lactate threshold work coming in reasonably early with tempo sessions. Sprint intervals, that address VO2Max, only emerge towards the end of a plan and are mainly about adding a bit of polish to the performance.

For someone doing something like a club level 5K improvement plan there would be about 40km per week with about half of that being in two long steady runs and the balance being speedwork that would probably amount to 10-12km per session anyway.

Got it !!!!
THANK YOU !

I am at the end of week 8 of a 22 week Half-Marathon program and I have noticed exactly that. Improvement by continuous running. I feel I can naturally go faster without even trying to and feel the same "effort"... which is exaclty what you explained.
So thank you !
I am loving this. It is very empowering.

JoshuaMcAllister

madcow132 wrote: »

Hi All!

I have my first 10k next month and can manage the distance, though my pace is 12 minute miles. I want to focus on improving this (ideally 10.30-11 minute miles) over time. What is the best way of doing this? Sprinting, walking and repeating vs regularly running the distance?

Thanks
Cally

No better way than hill repeats. Torture really but if you can maintain hill running, the flats come easily.

Fartlek and tabatta are also good ways of improving time over distance.

madcow132

Hi All, Thanks for the feedback much appreciated. I will continue the distance and, whilst we don't have hills round us as it's very flat I will see where I can go to try this out on weekends.

juliet3455

@madcow132 Last year my average 10k Race/Event time was 68 minutes. Did lots of slow 5, 10, 16km runs and once a month did a Hill run with our local club. My 10k time at my last event was 54:45. 14 minute improvement in about 9 months.
So my suggestion is a reflection of the most common advice from everyone before me and what worked for me. Mo Miles, Mo Miles, Mo Miles. Build that Aerobic Base. For me the Hills were a great test, the day I ran the Hill all the way to the Top with no Walk Breaks was a great confidence/ego boost.
Never be embarrassed to drop into a walk and get the Breathing/Heart Rate back in control.
We have people who are faster than me who do a Run/Walk cycle - different people - different versions ie: 1km run /50m walk or 10 min run/ 30 sec walk.
Hang in there - be patient and the speed will come. As one of the Fastest runners in our local club said to me - you are consistent in your pace from the start to the finish line which makes you a faster runner overall.

filovirus76

Get up to 30 miles a week. More miles will help.