Running speed help needed

maiomaio71

spiriteagle99 wrote: »

Instead of driving home, changing clothes, and then going for a run, why not bring your running clothes to work and run from there? That gives you all the extra time that you use commuting, plus you can run different routes. Or change at work, then stop at a park on the way home and run there. Or go to a school and run the track.

It's only a 10 minute drive home. And where I work is in a busy part of the city with nowhere nice to run, and only on pavement. My usual route is around the lake...nice area, safe, grass.
But I could do this, I just need to plan a route I guess. If I run first, given that I run for about 90 minutes, by the time I would drive home, it would be rush hour. And that means a 10-minute drive becomes about 25.

Jthanmyfitnesspal

I'm pretty slow, too. I took up running in my 50s.

To get faster overall, what you are training is your entire cardiovascular system. When you imagine all the changes that are needed to speed you up (to your lungs, heart, veins, arteries, muscles, etc.), you can appreciate that it takes years to make significant improvements. It's a bit easier if you are younger, but you can make improvements at any age.

Many of these changes will occur just from running regularly at almost any speed such that your HR is sufficiently elevated. That is enough to signal to your body that it needs to make improvements. Keeping light is helpful as well.

If you want to do an "interval day," you can do that too (assuming you are in good health). When you do it right, it's hard! For starters, I'd suggest an outdoor track or a treadmill, rather than a hill. Hill intervals are doubly hard.

Before quarantine, I thought the most fun way to do running intervals was at an indoor "run clinic" which had a DJ/coach. Everyone was packed in together on treadmills with dance music. It was a little like a rave, but with running. The room was darkened so you could go at whatever level you wanted and no one would know. You definitely want to be all clear with your doctor before trying this! (I wonder how many people end up being carried out of the room the first time. The staff always looked worried when I showed up.)

littlegreenparrot1

maiomaio71 wrote: »

spiriteagle99 wrote: »

Instead of driving home, changing clothes, and then going for a run, why not bring your running clothes to work and run from there? That gives you all the extra time that you use commuting, plus you can run different routes. Or change at work, then stop at a park on the way home and run there. Or go to a school and run the track.

It's only a 10 minute drive home. And where I work is in a busy part of the city with nowhere nice to run, and only on pavement. My usual route is around the lake...nice area, safe, grass.
But I could do this, I just need to plan a route I guess. If I run first, given that I run for about 90 minutes, by the time I would drive home, it would be rush hour. And that means a 10-minute drive becomes about 25.

Is it safe to walk to/from work? You might find it's quicker than driving at that time of day, and of course it's a handy warm up for the run.

maiomaio71

LtHammerhead wrote: »

The Nike app really just sets up a daily plan for your running based on what you want to do, easier than figuring it out yourself.

Thanks for suggesting this. I've done some of the speed sessions (on a treadmill) and actually really enjoyed them. The Spotify playlists that go with each session have been enjoyable as well. There's a bit too much talking at times but I really like the sessions, and they didn't kill me like I thought they would.

LoveyChar

These tips might help. I do four of these things all wrong, the way they say not to do them.

https://www.verywellfit.com/tips-for-proper-running-form-4020227#:~:text=8 Tips for Proper Running Form 1 Keep,your shoulder joint, not your elbow joint.

Chieflrg

maiomaio71 wrote: »

I've been jogging for about 4 months now, having walked daily for 18 months.
I am going about 3 or 4 times a week, with a one-hour bootcamp twice a week, occasionally swimming or cycling instead of a run and a few squash games thrown in.
I had a target in mind, to run 10k by the end of term. I've managed that, in fact done it a couple of times now.
My next challenge is to get faster.bim currently running 9 minute kms average over 10k. I really want to get down to 7 or even 6minute kms.
I've tried fartlek running but I really struggled with it. I can run for 90 minutes or more at my slow pace, but as soon as I speed up I can't last long at all. At my 9 minute pace, my breathing is easy and it's my legs that give out first. As soon as I try to go faster, I struggle with rhythm and breathing.
How can I build up speed so I'm running 10k regularly at 7 minutes a km? Do I even need to worry about speed?
I've lost nearly 50kg and hoped as I got lighter I'd get faster, but that hasn't happened!

Forgive me if I scanned this post.

1. If I understand you have run 10k a few times.
2.. You attempted fartlek with some resistance.
3. You want to improve your 10k times.
4. Your also doing a boot camp style train.
5. You swamp out runs for other forms of cardio.
6. All of this in a four month time.

Correct?

What programming are you running and does it include a long run day that is mpre than 10k?

When you ran fartleks, did you run at random intervals and time lengths? If so, you immediately got winded?

What means are using for proper load management?

It seems you have a lot of fatigue accumulated from cardio that isnt specific to your goal.

barefootbridgey

I'm a slow runner - always have been. At my best, I could run 12-14 miles, but no matter how short or long the run, I barely EVERY cracked under a 12 minute mile. I'm running only about 3-4 miles at a stretch now, but for the first time, I'm coming in at an almost 11 minute mile. I've also been lifting weights since January and this HAS to be way. Ive done like, boot camps, and HIIT workouts that involve resistance. I've don also sorts of circuit training stuff. I've done Body Pump classes. But never actually what I would consider actual (heavy) weight lifting. I'm certainly not an expert, but I have 2 different workouts that I alternate, I do 3 -5 total a week. One is Squats, chest press, calf raises, rows and kickbacks, the other is dead lift, lat curls, shoulder press, curls and abs (planks). I do 10 sets of 3 with a minute rest in between here I do what is like, a fast jog in place.

world of difference, for sure.

yirara

I'm a slow runner. I run around 8:20ish min/km most of the time. However I find that when I do a structured programme I run faster. It's not that the longer or whatever runs help. I've just started the second week of a 10k programme, and in the first week I ran faster than 7:50 average on every single run. My guess is that I have an aim, and put in more effort. Mind you, I still won't be able to run really fast regardless of how fit I am. But I know I'm able to run faster if there's a reason for it.

Unknown

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LoveyChar

tsazani wrote: »

Have you ever tried or considered the MAF method?

Google it.

I did, interesting!

xrj22

Try taking a day off, then do 1/2 or 1/3 of your usual distance at a faster pace. Alternate short-fast days with long-slow days. Also try running with a buddy, or in a road race, or with inspiring music to push you a bit more. Try to set a pace that you can complete you planned distance at. But if you have to walk a bit, or alternate walking and running, that is OK.