How to run faster

emmab0902

For those of you who have increased your running speed what do you think has been the most significant thing you have done to achieve this?

I started running about a year or two ago and was initially plagued with niggles which I overcame through a period of barefoot running. I can now run semi comfortably at a 5.10 or so pace for 3 to 5km but want some tips on how to get faster and hold the pace longer

Is it about clocking up more kms per week, doing intervals, shorter faster runs, longer slower runs or all of the above??

To be honest one of my main incentives is to be able to run with my partner who does Ironman events but can run 5km at a 4.20 pace which irritates the hell out of me lol. I can kick him in the pool but would like to be able to run together sometimes too and for now I can't run quick enough!!

scottb81

You have been running long enough to have developed a reasonable base. There are four things you can do to get faster.

Long run. Keep doing a long run of at least 90 minutes every three weeks minimum. That will give the endurance to hold a faster pace for a long time.

Tempo run. Every week to 10 days do a faster pace run the is 20 to 40 minutes long. It should be pretty hard but at a pace you can maintain for the required time. This is probably right around your 10K race pace. Add an ease warmup and cool down before and after.

Intervals. every week to 10 days do intervals. Something like 6 to 10 x 400m, or 4 to 6 x 800m, or 3 to 5 x 1000m at 5k pace or a little faster. Rest for about the same time as each running interval between each one. If you have to slow down a lot between the first and last interval then you are running too fast, they should all be about equally as fast. These should feel very hard but will build VO2max.

Strides: Do 6 to 10 x 20 second sprints after or during one or two east runs eac week. This is for neuromuscular conditioning to make your legs move fast.

Keep doing easy and recovery runs in between the hard workouts for general aerobic conditioning.

emmab0902

I should have mentioned my longest ever run was one hour. And running is secondary to swimming for me re training time.

TigerBite

You have been running long enough to have developed a reasonable base. There are four things you can do to get faster.

Long run. Keep doing a long run of at least 90 minutes every three weeks minimum. That will give the endurance to hold a faster pace for a long time.

Tempo run. Every week to 10 days do a faster pace run the is 20 to 40 minutes long. It should be pretty hard but at a pace you can maintain for the required time. This is probably right around your 10K race pace. Add an ease warmup and cool down before and after.

Intervals. every week to 10 days do intervals. Something like 6 to 10 x 400m, or 4 to 6 x 800m, or 3 to 5 x 1000m at 5k pace or a little faster. Rest for about the same time as each running interval between each one. If you have to slow down a lot between the first and last interval then you are running too fast, they should all be about equally as fast. These should feel very hard but will build VO2max.

Strides: Do 6 to 10 x 20 second sprints after or during one or two east runs eac week. This is for neuromuscular conditioning to make your legs move fast.

Keep doing easy and recovery runs in between the hard workouts for general aerobic conditioning.

THIS ... The long runs (mixed up with other endurance activities, i.e. cross-train) Also, work on your flexibility, this with help you increase your stride length ... Rest is also important, take an entire week or two off from running (just running, you can do other stuff) ... you'll come back faster ....

scottb81

1 hour is a good run. If you can find the time once every three weeks to go over 90 min it will pay big dividends.

TigerBite

Just read your second post.

Do you actually LIKE running, or are you just doing it because your BF does it? If you don't genuinely enjoy it (or have a natural aptitude for it), you're never going to put in the effort to get better at it ... Just a thought.

emmab0902

Just read your second post.

Do you actually LIKE running, or are you just doing it because your BF does it? If you don't genuinely enjoy it (or have a natural aptitude for it), you're never going to put in the effort to get better at it ... Just a thought.

I like it okay. I do it for fitness and because I became determined to run after battling initial injuries as I am a stubborn person. Fitness is one of the things we share in our relationship and it's more sociable than swimming lol. Plus it's accessible so I can do it at parks etc while my four kids play. The only association with my partner is my desire to get faster as I was doing it before we met. And I'd like to get into triathlons also.

DangerJim71

Scott's advice was very good. I like to run 3 times per week with a day of intervals, a tempo day and a distance day. I also mix in a lot of cycling on off days for recovery and intensity. I've done a lot of cycling in the last year and I believe it's helped a lot.

If you can't do 90 minutes on you long runs do the 60 and add 5 minutes a week and don't be afraid to do some of it at a very brisk walk pace.