How can I become a faster runner?
teamAmelia
Posts: 1,247 Member
I just finished C25K. How can I go from running 5 mph to a faster speed throughout the entire run (30 minutes for example)? If you used C25K, please tell me what your speed/pace was when you finished the program, how long it took you to get X speed/pace, and how you got there. Thanks.
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Replies
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I don't have all of that data, but I will tell you that the more you practice, the faster you'll get (without even realizing it).
If you're running a 5k at say 36 minutes now (12 minute mile-ish), make it a goal to run it next time at 35.5 minutes; the next time 35 minutes, and so on. I think you'll find that as you practice more, and as the weather gets cooler, seconds will fall off of your time without trying too hard.0 -
Intervals...intervals...intervals...0
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I started close to 11.5 minute miles and am now closer to 9.5 average and serious about getting faster. It took me a couple years to do that (not training all the time). Practice and trial and error worked for me. If you look up beginner speed workouts and do some intervals that can help too0
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I've heard of people going back and repeating C25K except jogging during the walking parts and running faster during the jogging parts. Haven't tried it myself, though; I'm in the middle of it the first time through.0
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INTERVALS! I started running 12 minute miles, now I'm running consistent 10 minute miles. My goal is to bring it down to 9.0
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Right now keep adding miles. For beginner runners the speed comes with the time on the feet. Once you get to a good solid base (say 15-20 miles per week) then start bringing in tempo runs, hill intervals, speed intervals, long runs, etc.... Right now focus on the base.0
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Intervals...intervals...intervals...
QFT. I've been a long distance runner for decades and I had no problem increasing distance, but I had the hardest time increasing speed...until I did HIIT. Those intervals really work! :drinker:0 -
I know it might sound trite but run run run the more you run and vary your distances do some hills the faster you get. The strangest thing for me is I dont feel that I am faster but by my app and gps I am so it is same effort but faster speed. My last 10K was a 12:51 Min/mile last May, this saturday ran a trial 10K warmup for a race in 2 weeks and was 12:45 with alot less effort and little post run pain. I am a lot older and quite a bit slower but even I am over 2 minutes a mile faster than last year and it is just from running more and more. So if you like it just go on out and do it and the results will improve0
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From another perspective... HEAVY lifting will improve your performance. Lower body exercises including squats, deadlifts, lunges, and glute bridges will do wonders for your speed.0
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Improving my overall cardio fitness plus hill training and intervals has worked for me. My first 5K run (parkrun) was over 42 minutes right after I finished C25K in November 2012 and my Personal Best on the same course, which has a horrible steep hill in the middle of it, is now just over 30 minutes and I'm working towards being under 30 minutes.
I vary my routes and distance now but regularly run the same route to compare times and pace.0 -
No matter how many miles you log, the key as some of the other experienced runners have mentioned are intervals. I brought my half marathon pace down to around 8:00 miles and am working on reducing that now. I would have made no progress had I not done intervals. Incorporate tempo runs as well. Add hill sprints to the ends of runs. I would check out a site like this http://www.runnersworld.com/running-tips/run-faster-with-high-intensity-interval-training who explains different workouts. No track access? You can still practice the intervals on a treadmill or elsewhere. A track provides easy tracking though as well as a softer surfact that's a little nicer on the jionts!0
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Run more, and add speed training (intervals, fartleks, tempo runs, hills, etc).
I was running just 3x a week, and was slowly getting faster (I started at a 15 min mile, and got down to about a 12:30 min mile in a little over 2 months). Then I added a 4th day and am down to averaging an 11 min mile - some days I can average 10:30 (after another 2 months - 4 months total). I do either 3 short (3 mile, 30-35 min) "easy" runs a week and 1 long (4-5 mile, 45-55 min) run, or 2 short easy runs with one long run and one day or speed work (about 30 minutes). I will gradually increase my mileage/time on my short and long runs (but keep me speed work at 30 min)...and eventually add a 5th day (so I have 3 short runs, 1 long run and 1 day of speed work). My goal is to run a sub-30 minute 5k, a 65 minute 10k, and to finish my first half marathon in under 2:30 :happy:0 -
1 - intervals and speed work
2 - increase mileage
3 - run, run, run0 -
1) more miles
2) more miles
3) more miles
speedwork won't get you very far if you lack aerobic fitness - maybe some fartleks here and there0 -
This. Intervals help to increase VO2max and muscular endurance.Intervals...intervals...intervals...
A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness for 30 years and have studied kinesiology and nutrition0 -
Thanks for the advice. I was hoping that intervals wouldn't be one of the suggestions. :laugh:0
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Everyone who is recommending intervals, while well intentioned, are forgetting one major important factor here. She just started running 8 weeks ago! While the intervals are a good suggestion for later on, you all must remember she is only at about 9 miles a week running. She needs miles and time on her feet right now before the intervals and speed sessions.
Team...pick up your next goal. You mentioned B210K over in the C25K group at one point. I would think that would be a good continuation from what you have been doing. It picks right up where C25K lets off and helps you to start building a long run. Your bones and your skeletal structure is still reacting to the new stress that running is putting upon it. Building a base -and- speed sessions could set you up for injury if you aren't careful.0 -
Too much sense here...let me offer you this..
Zombie Apocalypse.0 -
The bottom line is that if you want to run 5k fast, you'll have to be able to run a reasonable 10k first. So my first suggestion is to get onto a "Learn to 10k" type program and hit that distance - first.
After that, the way to run faster at distance is to run more. Increase volume, add 20% or so interval work. All kinds of 5k-specific training plans can be googled. Here is one, on a 12 day cycle:
Day 1 Aerobic – run half marathon distance fast (can probably replace with 10k without damaging anything)
Day 2 Aerobic – 3 x 2 miles at 10km speed with 90 secs recovery
Day 3 Anaerobic – 8 x 400m at 1,500m speed with 60 secs rest
Day 4 Aerobic – 4 x 1 mile at 5km speed (target speed) with 60 secs rest
Day 5 Aerobic – 3 x 1,500m at 3km speed with 3 mins rest
Day 6 REST
Day 7 If no race: anaerobic – 8 x 200m at 800m speed with 60 secs rest
Day 8 Aerobic – run 10km very fast
Day 9 Aerobic – run half marathon fast
Day 10 Aerobic – 7 x 800m at 5km speed with 30 secs rest
Day 11 Aerobic – 4 x 1k at 3km speed with 2:30 rest
Day 12 Start the cycle again0 -
Too much sense here...let me offer you this..
Zombie Apocalypse.
To build off this...
Download this app: http://zombiesrungame.com/
Turn on Zombie Chase intervals...enjoy!0 -
Right now keep adding miles. For beginner runners the speed comes with the time on the feet. Once you get to a good solid base (say 15-20 miles per week) then start bringing in tempo runs, hill intervals, speed intervals, long runs, etc.... Right now focus on the base.
Do this.0 -
1) more miles
2) more miles
3) more miles
speedwork won't get you very far if you lack aerobic fitness - maybe some fartleks here and there
couldn't have said it better.0 -
I finished the program at a 12 minute mile (5 mph). I just started bumping up the speed on the treadmill a little at a time. I'm now running an 11.11 minute mile (5.4 mph).0
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1) more miles
2) more miles
3) more miles
speedwork won't get you very far if you lack aerobic fitness - maybe some fartleks here and there
couldn't have said it better.
Thirded. I've found my speed increasing naturally as I've been upping my mileage. My aim is to get to running an 10k comfortably then add in some speed work.0 -
For me, my 5K got better when I trained for a 10K. My 10K got better when I trained for a 1/2 marathon. Nothing got better since I started training for a full marathon. I will say that running form and learning to breath helped. I went from 32:00 5K to a 22:00 5K. My 10K went from 1:06 to 46:00 minutes.
I added in hills and some speed work, but until my full is over next week, I am not trying for faster short races. I am just hoping to finish my marathon between 4-5 hours.0 -
Speed work (fartleks, intervals and hills), lifting and Plyometrics. As silly as you might feel, squat jumps, box jumps, high knee skips, and bounding can really help speed. Additionally, as someone mentioned, if you train on longer distances, you'll have the endurance to sustain a faster pace on your shorter runs.0
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i don't like doing speed work. but i like doing hill running. hills are speedwork in disguise.0
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Intervals. You run faster by running faster It's called specificity. Luckily you don't have to do the whole run fast cuz quarter mile intervals will train your muscles to run faster. Also, as the weight comes off your running time will improve. Start off with 4 quarter mile intervals (one lap around the track) and add one more interval each week. Having said that, as a distance runner I offer you the following advice: Don't worry about it for now. You will speed up a bit all on your own. Wait until you have more miles under your feet before you worry about it. If you just got off the C2K your body is still getting used to running. Don't push it yet.0
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Just to be different, I have never ran actual intervals. In order to get faster I have done a couple things:
- Ran farther. Distance work has helped my speed for the shorter runs.
- Embrace hills. Yes, they are good for you.
- Get off the road. No, do not get on the treadmill. Get on the trails...and I don't mean the really nice groomed ones. I mean glorious single and double track where running on them makes Barry Sanders look like he was running in a straight line. (Sorry if you don't get the football reference)
- Strength train. Hills are a form of strength training but even simple bodyweight exercises will help.
I get that if I want to get faster I may need to mix things up a bit but so far it has worked.0 -
The bottom line is that if you want to run 5k fast, you'll have to be able to run a reasonable 10k first. So my first suggestion is to get onto a "Learn to 10k" type program and hit that distance - first.
After that, the way to run faster at distance is to run more.
^This is what I did after completing C25KFrom another perspective... HEAVY lifting will improve your performance. Lower body exercises including squats, deadlifts, lunges, and glute bridges will do wonders for your speed.
^Followed by this (Stronglifts 5x5)
Original 5K at 6mph (10 min mile) and completed one a few days ago at 7mph (8.5 min mile). Most of the time I just run for the enjoyment and don't worry about pace but have found it has improved steadily anyway.0
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