Increasing running speed suggestions?
Lizzypb88
Posts: 367 Member
After completing the C25K app, I'm working on my speed now, which seems to be a whole different ballgame! I downloaded the 5k pacer app, which, to my understanding, gives you tempo runs each run, and over 8 weeks increases the length and/or frequency of runs and distance a bit near the end. I'm definitely used to my speed right now, which is around 4.8, so although the app says my speed will increase with time, I know by habit I will want to run at my regular speed... my question is, how often should I increase my regular speed? Every week or so try to shave off 30 seconds off my average mile or so? I have a hard time understanding how I will start off my runs by wanting to run faster, and not hurt myself. Thanks!
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Replies
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IMO, shaving 30 seconds off your mile each week is not a realistic goal. The way to run faster, typically, is to run more (without increasing too much each week, which can put you at risk for injury). When I focus on consistently getting my weekly long run in, my short runs naturally speed up.3
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janejellyroll wrote: »IMO, shaving 30 seconds off your mile each week is not a realistic goal. The way to run faster, typically, is to run more (without increasing too much each week, which can put you at risk for injury). When I focus on consistently getting my weekly long run in, my short runs naturally speed up.
30 seconds a mile per week is massive. That's 8 seconds per 1/4.
I'm usually happy getting that kind of increase in 3-4 weeks.
That being said.
To increase speed. You need to increase speed and capacity. Which means Pace/tempo work and distance work. Pace/tempo work should be at a total distance of at least 1/2 race distance for the pace work and no more than race distance total... so intervals of 30-120 seconds/ 100-400 meters with rest intervals between...
Distance work should be at a slower than comfortable pace for race distance+ so 6k, 7k.. or 40-60 minutes...3 -
stanmann571 wrote: »janejellyroll wrote: »IMO, shaving 30 seconds off your mile each week is not a realistic goal. The way to run faster, typically, is to run more (without increasing too much each week, which can put you at risk for injury). When I focus on consistently getting my weekly long run in, my short runs naturally speed up.
30 seconds a mile per week is massive. That's 8 seconds per 1/4.
I'm usually happy getting that kind of increase in 3-4 weeks.
That being said.
To increase speed. You need to increase speed and capacity. Which means Pace/tempo work and distance work. Pace/tempo work should be at a total distance of at least 1/2 race distance for the pace work and no more than race distance total... so intervals of 30-120 seconds/ 100-400 meters with rest intervals between...
Distance work should be at a slower than comfortable pace for race distance+ so 6k, 7k.. or 40-60 minutes...
Okay that makes sense, I'm still new to understanding how fast I go vs how quick I run each mile, as I never paid attention to how fast I go per mile
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Fartleks!
Funny to say, but basically pace/tempo interval work as described above.
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Matt200goal wrote: »Fartleks!
Funny to say, but basically pace/tempo interval work as described above.
lol I've never heard of that! I like the intervals added, it makes the runs not as boring either1 -
Also, work on your cadence. An ideal running cadence is 90-95 foot strikes in one minute. Test yourself how many times does your right foot hit the ground in 1 minute? Then slowly start bumping up your cadence on your runs. And by slowly I mean focus on it for about a minute out of every mile for several weeks and then increase that time.0
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Swedish for "Speed Play" (I believe)1
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You're a beginner...speed work shouldn't even be on your radar yet. Just keep increasing your weekly volume, smartly, not too much to cause injury. As you run more, you'll get better, and you'll get faster. Then after 4-6 months add in some true speedwork if you like4
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You're a beginner...speed work shouldn't even be on your radar yet. Just keep increasing your weekly volume, smartly, not too much to cause injury. As you run more, you'll get better, and you'll get faster. Then after 4-6 months add in some true speedwork if you like
Well when I finished the C25K it recommended me to increase my speed, so I'm just going along! I've been thinking of getting a heart rate monitor so I don't push myself and mainly work with that?1 -
You're a beginner...speed work shouldn't even be on your radar yet. Just keep increasing your weekly volume, smartly, not too much to cause injury. As you run more, you'll get better, and you'll get faster. Then after 4-6 months add in some true speedwork if you like
This. By adding distance, you will naturally become faster. It's typically a recipe for injury to try speed work too quickly. Even personally, I have now been running a little over a year, and just started incorporating speed work into my runs after running a few 5k-10k races and a half marathon.
A better suggestion for now is to possibly look at a new distance goal. Possibly 10k, which there is C210k programs out there too. I find not only does that alleviate the possibility for injury, but it lessens the frustration when you aren't meeting the pace goals you set. Most folks often set over-zealous and unreasonable goals for running in the time they describe, myself included at times.
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Added distance begets speed. If you think about it, you can run plenty fast for what you want to do, you just can't maintain that pace for very long. Therefore, you need to better your endurance so you can maintain a faster pace for a longer time. You accomplish this by increasing you distance with a conversational pace. That pace increases as your condition improves. In short, you don't need to get faster, you need to be able to maintain that faster paced longer. Distance begets speed.2
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Couple things to suggest...
First, don't bother trying to run faster. Just run further each week. You will get faster without trying (and you will be less likely to get injured).
Second, I suggest ignoring any advice about steps per minute, foot strike, and anything else related to form beyond the very basics. The basics being run upright (don't lean forward), try to land with your feet under you (don't over stride) and swing your arms nearly straight at the sides (not across your body). Everything else will take care of itself.
The one thing I would advise adding is some strength and flexibility training. Work on your getting your hips and core strong and flexible now and you will be a better runner later.5 -
Cadence is pretty basic and will also help your fitness.Couple things to suggest...
First, don't bother trying to run faster. Just run further each week. You will get faster without trying (and you will be less likely to get injured).
Second, I suggest ignoring any advice about steps per minute, foot strike, and anything else related to form beyond the very basics. The basics being run upright (don't lean forward), try to land with your feet under you (don't over stride) and swing your arms nearly straight at the sides (not across your body). Everything else will take care of itself.
The one thing I would advise adding is some strength and flexibility training. Work on your getting your hips and core strong and flexible now and you will be a better runner later.
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Cadence is pretty basic and will also help your fitness.Couple things to suggest...
First, don't bother trying to run faster. Just run further each week. You will get faster without trying (and you will be less likely to get injured).
Second, I suggest ignoring any advice about steps per minute, foot strike, and anything else related to form beyond the very basics. The basics being run upright (don't lean forward), try to land with your feet under you (don't over stride) and swing your arms nearly straight at the sides (not across your body). Everything else will take care of itself.
The one thing I would advise adding is some strength and flexibility training. Work on your getting your hips and core strong and flexible now and you will be a better runner later.
Cadence is overrated. Fix the other parts of your form and it will take care of itself. Ask someone to purposely step 180 times per minute and they forget to focus on the parts that keep them from getting injured.
Check out this podcast and then check out the book. I am reading it now (but I have always maintained my position - check out my previous 'discussions' with a forefoot striker evangelist
).
http://marathontrainingacademy.com/running-form2 -
I should clarify the 'cadence overrated' statement...
Focusing on landing under your body instead of over-striding will force your cadence up. Just focusing on cadence will do nothing for proper landing. It will just make you try to move your legs faster.1 -
You're a beginner...speed work shouldn't even be on your radar yet. Just keep increasing your weekly volume, smartly, not too much to cause injury. As you run more, you'll get better, and you'll get faster. Then after 4-6 months add in some true speedwork if you like
Well when I finished the C25K it recommended me to increase my speed, so I'm just going along! I've been thinking of getting a heart rate monitor so I don't push myself and mainly work with that?
You'll get much more progress as a new runner by just adding volume. I'd generally never design a speed plan for someone who's not already running at least 10K per session 3-4 times per week.
Just getting to 10K will probably knock 5-6 minutes off your 5K time.1 -
I know it sounds too simple, but the people above are right. Run more, mostly easy, and you will get faster. Adding some short bursts of speed into your runs won't hurt, and does make running fun, but trying to push your general pace faster is likely to get you injured. Occasional fartleks or fast strides are one thing, but tempo and interval runs aren't really recommended until you are running 20+ miles a week. Increase your mileage slowly, perhaps with a 10k program to keep it in check, and you will see progress.2
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MeanderingMammal wrote: »You're a beginner...speed work shouldn't even be on your radar yet. Just keep increasing your weekly volume, smartly, not too much to cause injury. As you run more, you'll get better, and you'll get faster. Then after 4-6 months add in some true speedwork if you like
Well when I finished the C25K it recommended me to increase my speed, so I'm just going along! I've been thinking of getting a heart rate monitor so I don't push myself and mainly work with that?
You'll get much more progress as a new runner by just adding volume. I'd generally never design a speed plan for someone who's not already running at least 10K per session 3-4 times per week.
Just getting to 10K will probably knock 5-6 minutes off your 5K time.
That's all well and good for someone who wants to run a 10K. Millions of people are happy to run a 5K and simply want to do it faster.
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stanmann571 wrote: »MeanderingMammal wrote: »You're a beginner...speed work shouldn't even be on your radar yet. Just keep increasing your weekly volume, smartly, not too much to cause injury. As you run more, you'll get better, and you'll get faster. Then after 4-6 months add in some true speedwork if you like
Well when I finished the C25K it recommended me to increase my speed, so I'm just going along! I've been thinking of getting a heart rate monitor so I don't push myself and mainly work with that?
You'll get much more progress as a new runner by just adding volume. I'd generally never design a speed plan for someone who's not already running at least 10K per session 3-4 times per week.
Just getting to 10K will probably knock 5-6 minutes off your 5K time.
That's all well and good for someone who wants to run a 10K. Millions of people are happy to run a 5K and simply want to do it faster.
And the easiest way to run a 5K faster is to add more training volume.
A decent speedwork session will cover at least 8-10K anyway, of it's less than that there is inadequate warm up and cool down in comparison to the work portion.
Doing speedwork without the aerobic base just invites injury.
Fwiw if someone wanted to improve pace for a 10K I'd be recommending long runs of 16Km/ 10mi.3 -
stanmann571 wrote: »MeanderingMammal wrote: »You're a beginner...speed work shouldn't even be on your radar yet. Just keep increasing your weekly volume, smartly, not too much to cause injury. As you run more, you'll get better, and you'll get faster. Then after 4-6 months add in some true speedwork if you like
Well when I finished the C25K it recommended me to increase my speed, so I'm just going along! I've been thinking of getting a heart rate monitor so I don't push myself and mainly work with that?
You'll get much more progress as a new runner by just adding volume. I'd generally never design a speed plan for someone who's not already running at least 10K per session 3-4 times per week.
Just getting to 10K will probably knock 5-6 minutes off your 5K time.
That's all well and good for someone who wants to run a 10K. Millions of people are happy to run a 5K and simply want to do it faster.
The best way to run a fast 5k is to train for a 10k5 -
MeanderingMammal wrote: »stanmann571 wrote: »MeanderingMammal wrote: »You're a beginner...speed work shouldn't even be on your radar yet. Just keep increasing your weekly volume, smartly, not too much to cause injury. As you run more, you'll get better, and you'll get faster. Then after 4-6 months add in some true speedwork if you like
Well when I finished the C25K it recommended me to increase my speed, so I'm just going along! I've been thinking of getting a heart rate monitor so I don't push myself and mainly work with that?
You'll get much more progress as a new runner by just adding volume. I'd generally never design a speed plan for someone who's not already running at least 10K per session 3-4 times per week.
Just getting to 10K will probably knock 5-6 minutes off your 5K time.
That's all well and good for someone who wants to run a 10K. Millions of people are happy to run a 5K and simply want to do it faster.
And the easiest way to run a 5K faster is to add more training volume.
A decent speedwork session will cover at least 8-10K anyway, of it's less than that there is inadequate warm up and cool down in comparison to the work portion.
Doing speedwork without the aerobic base just invites injury.
Fwiw I'd someone wanted to improve pace for a 10K I'd be recommending long runs of 16Km/ 10mi.
1.3 Million military members running less than 5K daily and 12K weekly will vehemently and enthusiastically disagree with you. And that's just in the United States.
A decent speedwork session doesn't need to exceed the race/test distance.0 -
stanmann571 wrote: »MeanderingMammal wrote: »stanmann571 wrote: »MeanderingMammal wrote: »You're a beginner...speed work shouldn't even be on your radar yet. Just keep increasing your weekly volume, smartly, not too much to cause injury. As you run more, you'll get better, and you'll get faster. Then after 4-6 months add in some true speedwork if you like
Well when I finished the C25K it recommended me to increase my speed, so I'm just going along! I've been thinking of getting a heart rate monitor so I don't push myself and mainly work with that?
You'll get much more progress as a new runner by just adding volume. I'd generally never design a speed plan for someone who's not already running at least 10K per session 3-4 times per week.
Just getting to 10K will probably knock 5-6 minutes off your 5K time.
That's all well and good for someone who wants to run a 10K. Millions of people are happy to run a 5K and simply want to do it faster.
And the easiest way to run a 5K faster is to add more training volume.
A decent speedwork session will cover at least 8-10K anyway, of it's less than that there is inadequate warm up and cool down in comparison to the work portion.
Doing speedwork without the aerobic base just invites injury.
Fwiw I'd someone wanted to improve pace for a 10K I'd be recommending long runs of 16Km/ 10mi.
1.3 Million military members running less than 5K daily and 12K weekly will vehemently and enthusiastically disagree with you. And that's just in the United States.
A decent speedwork session doesn't need to exceed the race/test distance.
I think I've alluded in the past to having been involved in both selection, and training, in the military. I appreciate that we're talking different beasts as in my service you're expected to already be capable of running 10K on day one.
While this is a bit of a diversion for the originator, as I suspect she's not trying out for that, the principles remain similar. To train candidates for the 10 miler the package goes beyond that. The exception is around marathon distance, ready for test week.
I'd note that this isn't about preparing for an annual basic fitness test, the threshold for which are pretty generous, but about improvement. From a personal perspective I can pass my age range without effort. It takes me a bit of effort to pass in the 17-20 year age range, and I'm generally getting a good pass for 20-25, so 20 years my junior.0 -
stanmann571 wrote: »MeanderingMammal wrote: »You're a beginner...speed work shouldn't even be on your radar yet. Just keep increasing your weekly volume, smartly, not too much to cause injury. As you run more, you'll get better, and you'll get faster. Then after 4-6 months add in some true speedwork if you like
Well when I finished the C25K it recommended me to increase my speed, so I'm just going along! I've been thinking of getting a heart rate monitor so I don't push myself and mainly work with that?
You'll get much more progress as a new runner by just adding volume. I'd generally never design a speed plan for someone who's not already running at least 10K per session 3-4 times per week.
Just getting to 10K will probably knock 5-6 minutes off your 5K time.
That's all well and good for someone who wants to run a 10K. Millions of people are happy to run a 5K and simply want to do it faster.
You don't train for a 5k by running only 5k. That's not how it works.
And I've been in the Army. Most run 2-3 miles 3 times a week. Others run more. Still others who can't quite make it get extra PT. This is true even for basic training. And my training was for a 2 mile test, not 5k. You're also discounting all of the other training that we did. Granted I haven't been active since 1993 (and did basic in 1987) but I doubt much has changed.2 -
stanmann571 wrote: »MeanderingMammal wrote: »You're a beginner...speed work shouldn't even be on your radar yet. Just keep increasing your weekly volume, smartly, not too much to cause injury. As you run more, you'll get better, and you'll get faster. Then after 4-6 months add in some true speedwork if you like
Well when I finished the C25K it recommended me to increase my speed, so I'm just going along! I've been thinking of getting a heart rate monitor so I don't push myself and mainly work with that?
You'll get much more progress as a new runner by just adding volume. I'd generally never design a speed plan for someone who's not already running at least 10K per session 3-4 times per week.
Just getting to 10K will probably knock 5-6 minutes off your 5K time.
That's all well and good for someone who wants to run a 10K. Millions of people are happy to run a 5K and simply want to do it faster.
You don't train for a 5k by running only 5k. That's not how it works.
And I've been in the Army. Most run 2-3 miles 3 times a week. Others run more. Still others who can't quite make it get extra PT. This is true even for basic training. And my training was for a 2 mile test, not 5k. You're also discounting all of the other training that we did. Granted I haven't been active since 1993 (and did basic in 1987) but I doubt much has changed.
I never suggested only running 5K.
What I said is that Tempo/pace runs don't need to exceed the target distance.stanmann571 wrote: »janejellyroll wrote: »IMO, shaving 30 seconds off your mile each week is not a realistic goal. The way to run faster, typically, is to run more (without increasing too much each week, which can put you at risk for injury). When I focus on consistently getting my weekly long run in, my short runs naturally speed up.
30 seconds a mile per week is massive. That's 8 seconds per 1/4.
I'm usually happy getting that kind of increase in 3-4 weeks.
That being said.
To increase speed. You need to increase speed and capacity. Which means Pace/tempo work and distance work. Pace/tempo work should be at a total distance of at least 1/2 race distance for the pace work and no more than race distance total... so intervals of 30-120 seconds/ 100-400 meters with rest intervals between...
Distance work should be at a slower than comfortable pace for race distance+ so 6k, 7k.. or 40-60 minutes...
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Couple things to suggest...
First, don't bother trying to run faster. Just run further each week. You will get faster without trying (and you will be less likely to get injured).
Second, I suggest ignoring any advice about steps per minute, foot strike, and anything else related to form beyond the very basics. The basics being run upright (don't lean forward), try to land with your feet under you (don't over stride) and swing your arms nearly straight at the sides (not across your body). Everything else will take care of itself.
The one thing I would advise adding is some strength and flexibility training. Work on your getting your hips and core strong and flexible now and you will be a better runner later.
Do you have any recommendations of a link for exercises to strengthen my hip area??
It drives me MAD that after a tough run- my legs don't hurt, nothing really hurts much probably because all my pain is right where my leg and pelvis meet, that socket joint I guess you could say! I don't do my next run until I'm 90% healed which is usually 2 days when it's bad, but it's weird how where my leg meets my pelvis on the side of my body, and also wraps around to my lower butt always aches! I try to do planking and simple core exercises but I'm wondering if there's something I'm missing as that is clearly my weak spot?0 -
Don't forget to do 2 sets of about 30 yards each butt kicks and high knees 2-3x/week. Even that small amount makes a huge difference.
Hills once a week--find a nice hill and run up it for two minutes at a steady pace. This doesn't have to be a fast pace, just a steady pace. Then walk back down. Do that 10 times.
Practice "quick feet." Keep your feet under your hips rather than striding out. Say "quick, quick, quick!" to yourself as you take faster, shorter strides, almost shuffling your feet.
Practice belly breathing. Do it first at home. Lay on the floor on your back with your hands on your belly. Breathe slowly and deeply into your belly so that it inflates rather than inflating your chest. Do that for one minute every day. When you run, recreate that breathing style. Belly breathing engages the parasympathetic system (science not woo) and relaxes your body. It is easier to run faster and longer when you do this.1 -
Couple things to suggest...
First, don't bother trying to run faster. Just run further each week. You will get faster without trying (and you will be less likely to get injured).
Second, I suggest ignoring any advice about steps per minute, foot strike, and anything else related to form beyond the very basics. The basics being run upright (don't lean forward), try to land with your feet under you (don't over stride) and swing your arms nearly straight at the sides (not across your body). Everything else will take care of itself.
The one thing I would advise adding is some strength and flexibility training. Work on your getting your hips and core strong and flexible now and you will be a better runner later.
Do you have any recommendations of a link for exercises to strengthen my hip area??
It drives me MAD that after a tough run- my legs don't hurt, nothing really hurts much probably because all my pain is right where my leg and pelvis meet, that socket joint I guess you could say! I don't do my next run until I'm 90% healed which is usually 2 days when it's bad, but it's weird how where my leg meets my pelvis on the side of my body, and also wraps around to my lower butt always aches! I try to do planking and simple core exercises but I'm wondering if there's something I'm missing as that is clearly my weak spot?
Bridges/hip thrusts
Crawls either from hands/knees or standing elbows to knees 10-30 times
Hip/Butt can also spring from lower back weakness.0 -
Couple things to suggest...
First, don't bother trying to run faster. Just run further each week. You will get faster without trying (and you will be less likely to get injured).
Second, I suggest ignoring any advice about steps per minute, foot strike, and anything else related to form beyond the very basics. The basics being run upright (don't lean forward), try to land with your feet under you (don't over stride) and swing your arms nearly straight at the sides (not across your body). Everything else will take care of itself.
The one thing I would advise adding is some strength and flexibility training. Work on your getting your hips and core strong and flexible now and you will be a better runner later.
Do you have any recommendations of a link for exercises to strengthen my hip area??
It drives me MAD that after a tough run- my legs don't hurt, nothing really hurts much probably because all my pain is right where my leg and pelvis meet, that socket joint I guess you could say! I don't do my next run until I'm 90% healed which is usually 2 days when it's bad, but it's weird how where my leg meets my pelvis on the side of my body, and also wraps around to my lower butt always aches! I try to do planking and simple core exercises but I'm wondering if there's something I'm missing as that is clearly my weak spot?
http://running.competitor.com/2015/08/training/3-bodyweight-workout-routines-for-runners_133586
http://www.mensfitness.com/training/workout-routines/best-bodyweight-workout-runners
Personally I quite like You Are Your Own Gym0 -
You're a beginner...speed work shouldn't even be on your radar yet. Just keep increasing your weekly volume, smartly, not too much to cause injury. As you run more, you'll get better, and you'll get faster. Then after 4-6 months add in some true speedwork if you like
Agree 100%. OP if you're been running10 or 12 weeks you're still building your aerobic base and your body is still undergoing a lot of physiological adaptations.
I had a very wise coach once tell me not to worry about running a fast 5K until I could run a slow 10km.....
Hips, glutes etc....
https://runnersconnect.net/hips-hamstrings-and-glues-are-the-key-to-running-faster/
https://runnersconnect.net/the-top-5-hip-strengthening-exercises-for-runners-to-prevent-injury-and-improve-hip-drive/
Have fun!1 -
Do you have any recommendations of a link for exercises to strengthen my hip area??
It drives me MAD that after a tough run- my legs don't hurt, nothing really hurts much probably because all my pain is right where my leg and pelvis meet, that socket joint I guess you could say! I don't do my next run until I'm 90% healed which is usually 2 days when it's bad, but it's weird how where my leg meets my pelvis on the side of my body, and also wraps around to my lower butt always aches! I try to do planking and simple core exercises but I'm wondering if there's something I'm missing as that is clearly my weak spot?
Google Myrtl routine exercises. They are great and will strengthen and loosen your hip area. Also some of the yoga stretches can help: http://www.prevention.com/fitness/12-yoga-poses-to-open-your-hips
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