How do you do it???

RunConquerCelebrate

For those of you that run 9 min mile pace how do you do it?
how long did it take you to get there?
Did you have to do speed work to help you increase your pace?
Do you just run consistent and build up endurance to be able to run faster?

I am currently at a 10:30 pace sometimes goes to 11:30ish I am just wondering what contributed to you guys being able to run at such a fast pace. I would love to be able to run at a 9 to 9:30 min pace some day. But I am not sure what is going to help me get there.

I still weight that I need to get rid of, so I am wondering if once I loose the weight and get to my ideal weight I can easily run at a faster pace, or maybe that does not matter?

ZenInTexas

Okay, I started out running 11 and 12 minute miles. I felt like I would never be able to crack a 10 minute mile. But I kept at it and kept pushing and eventually got there. I remember posting a similar question a while back (like over a year ago) and the ever wise Carson said to build my base, run more easy miles. So that's what I did. I went from 20 miles a week to 25 and stayed there for a while. Then up to 30 and some weeks 35. And gradually my times got better and better. My easy pace got faster and faster. I rarely did speed work, maybe a tempo run one day a week or the occasional set of 400m intervals but that was it. I did lose some weight but really my time has improved drastically over the last year, much more than the 10 pounds or so I have dropped in that year would account for. There are no shortcuts. It takes time, patience and dedication.

KateRunsColorado

I'd agree with Zen...it just takes awhile.

I am not to a point where I can run a marathon at a 9 minute pace, but I have done a 10K at 8:16 pace, and a Half Marathon at 8:54 pace (those were still pretty hard for me though, I really had to push myself). That being said, I still do my long runs at a SLOW pace. Between 10:30 and 11:00 minute miles. Then for my weekday runs, I do try to pick up the pace a bit, and I usually do between 9:30 and 10:00 minute miles, and then every once in awhile when I do speedwork (which I haven't been doing lately , I pick it up even more.

I decided to focus more on distance this year (and running my first Ultra), so I haven't been doing much speedwork. But eventually, I do want to try and train to qualify for Boston....I do think it's possibly to get faster! But it does take time.

RunConquerCelebrate

Okay, I started out running 11 and 12 minute miles. I felt like I would never be able to crack a 10 minute mile. But I kept at it and kept pushing and eventually got there. I remember posting a similar question a while back (like over a year ago) and the ever wise Carson said to build my base, run more easy miles. So that's what I did. I went from 20 miles a week to 25 and stayed there for a while. Then up to 30 and some weeks 35. And gradually my times got better and better. My easy pace got faster and faster. I rarely did speed work, maybe a tempo run one day a week or the occasional set of 400m intervals but that was it. I did lose some weight but really my time has improved drastically over the last year, much more than the 10 pounds or so I have dropped in that year would account for. There are no shortcuts. It takes time, patience and dedication.

Thanks Jen, this is great information, I am hoping that after my Half Marathon I will increase my weekly mileage. And hopefully my pace will increase as well.

RunConquerCelebrate

I'd agree with Zen...it just takes awhile.

I am not to a point where I can run a marathon at a 9 minute pace, but I have done a 10K at 8:16 pace, and a Half Marathon at 8:54 pace (those were still pretty hard for me though, I really had to push myself). That being said, I still do my long runs at a SLOW pace. Between 10:30 and 11:00 minute miles. Then for my weekday runs, I do try to pick up the pace a bit, and I usually do between 9:30 and 10:00 minute miles, and then every once in awhile when I do speedwork (which I haven't been doing lately , I pick it up even more.

I decided to focus more on distance this year (and running my first Ultra), so I haven't been doing much speedwork. But eventually, I do want to try and train to qualify for Boston....I do think it's possibly to get faster! But it does take time.

Thanks the pace for the 10k and Half Marathon are awesome. I am hoping to increase my miles a bit more after Half Marathon training. The weather is going to be really nice and getting lighter early in the AM so I can go out for runs early in the AM. It is just a matter of time, patience and dedication I will remember that

SonicDeathMonkey80

Once I slowed down, I got faster. Also, once my weekly mileage hit 15, and then 30+ I broke two running plateaus.

RunnerElizabeth

So I'm not super fast right now, but i started out slower than most. In June of 2012, I was running 13:30 to 14 minute pace for 5k. Getting my long runs consistently over 10 miles and running consistently 20-30 mpw for winter and 30-40 for summer has made significant improvements in my speed. I'm now down to 8:21pace for 5k and maybe I'll beat my 9:37 for a HM this weekend.

Keep running, you'll get faster!

CarsonRuns

The others have said it before, but I'll reiterate.

Mileage is the key.

Being able to run faster at the same level of effort, require aerobic development. This happens from running lots of easy miles over time. Think in the time frame of months and years, not days and weeks.

I think 5 days a week is a good place to start if you really want to maximize your potential. Don't think in terms of miles, but rather minutes. In those 5 days, work toward three 60 minute runs, one 75 minute run and a long run of 90 to 120 minutes. If you can get yourself there and maintain that, you'll see you pace become faster and therefore your mileage will increase as well.

HappyRunner34

Sort of agree with the posts here. Yes; it will take time and yes you simply have to put in the miles.
The difference for me beyond that was speed intervals and tempo runs..in addition to the vital long runs.
Being able to carry tempo for miles, and increase that over time helped. Also, running 1600 m intervals with a focus on each interval being slightly faster then the last also helped train my body to sustain speed over time. (800 m jogs in between).
But tempo and intervals will mean little - if you don't log the weekly miles!

RunConquerCelebrate

Once I slowed down, I got faster. Also, once my weekly mileage hit 15, and then 30+ I broke two running plateaus.

That is interesting that once you slowed down you got faster, I am starting to see that I need to increase my weekly mileage.

arc918

One other comment: I always caution people to be careful with arbitrary time goals. Be it run a specific pace or shoot for a race time goal (sub 30 5k, sub 3 half, sub 4 full or BQ, etc.).

Put in the miles and see where you land. Will you be eventually snapping off 9:00 or 8:00 or 7:00 or 6:00 miles with ease? Maybe, maybe not. At some point genetics takes over.

Good luck and have fun!

rybo

For me, I came from a background of all speed, zero endurance. I was a sprinter. When I started running consistently my easy pace was around 10, or a little quicker. As my weekly mileage increased my easy pace dropped closer to 8 mins but that took 2 years and 2 marathon training cycles. I did almost no speed work, save for some tempo runs. I do think those helped me maintain speed over distance, but didn't give me any actual speed.
Like already mentioned, miles and time should make you faster, but your going to reach a point where genetics takes over.

essjay76

Same as what's been stated. For a long while I ran comfortably at whatever pace suited me (maybe an 11-12:00 pace). I was ecstatic to make any mile under 11:00 and never dreamed I could even run a 9 minute mile. I just never knew I could get faster with proper training.

One race, I decided I wanted to improve my time so all I did was run each and every training run as fast as I could, whether it be a 3 mile run or 20 mile run. I didn't have a proper base at the time, bumped up my mileage way too much too soon, and injured myself. Instead of making it the first marathon I'd actually run for a time goal, I had to drop out.

After that, I healed, started slowly running again, and just built a base. Since 2011, I've been able to build up to and comfortably handle 45-50 miles per week. Before that, I wasn't even running half that amount. At the level I was at, it made for huge improvements. By increasing my mileage and running my long runs at 1-1:30 minutes slower, I actually took 20 minutes off my marathon time (or about a 40 second per mile improvement). No speedwork. But my times at all distances got faster.

If you don't have a log somewhere, it's a great tool and motivator! When days get tough, I look back at my running journal at how much I've improved, and think to myself that x number of years ago I never thought I'd be able to hit the times I do now. I'm still a work in progress, and will probably never run a 5 minute mile, :-), but that's OK.

Just keep at it and be consistent. It doesn't have to be a race everyday.

fleetzz

I am still a real newbie at running. I didn't go over 1.3 miles until August/Sept 2013. Until then I was running about 13 min miles. I am now running longer distances but nowhere near what Carson or Dave run, and have seen my times drop a bit. I don't really try to run fast --but have seen my times drop below 12 minute miles and some of my runs are less than 11 min miles (shorter ones). I just did a 10K and was less than 11 min miles the entire way. It was my first and I just told myself I would treat it as a long slow run (the longest run I have ever done at once) but I ended up sprinting the last 200 yards because I had the energy.

I hope to one day get to the 9 min mile pace but I think it will take more running, more long runs. Will see what I do when I do the 10 miler I have scheduled in October!

derekj222

I started at 11 min pace...just over time I got faster and faster...and I can get down to a 8min pace for a 10 mile race now. It's crazy how far I've come and how far I have yet to go. Just keep on running. Long runs will be slower, don't worry. Work on those shorter 4-5 mile runs at a faster pace, try speed work at the track. I've continued to lose weight as well. That obviously helps a lot! Just keep at it, it's almost impossible for you not to get faster!

RunConquerCelebrate

So I'm not super fast right now, but i started out slower than most. In June of 2012, I was running 13:30 to 14 minute pace for 5k. Getting my long runs consistently over 10 miles and running consistently 20-30 mpw for winter and 30-40 for summer has made significant improvements in my speed. I'm now down to 8:21pace for 5k and maybe I'll beat my 9:37 for a HM this weekend.

Keep running, you'll get faster!

Thanks Elizabeth, all of these tips are really good. I am starting to see that increasing miles is what helps with pace. Which in some way makes me feel good because after this post I checked my weekly mileage and I am roughly around 20 but not plus 20. I am hoping to increase that mileage. Awesome pace you have

RunConquerCelebrate

The others have said it before, but I'll reiterate.

Mileage is the key.

Being able to run faster at the same level of effort, require aerobic development. This happens from running lots of easy miles over time. Think in the time frame of months and years, not days and weeks.

I think 5 days a week is a good place to start if you really want to maximize your potential. Don't think in terms of miles, but rather minutes. In those 5 days, work toward three 60 minute runs, one 75 minute run and a long run of 90 to 120 minutes. If you can get yourself there and maintain that, you'll see you pace become faster and therefore your mileage will increase as well.

Thanks for the tips Carson, I will definitely keep all of this in mind and start making the changes after my first Half Marathon.

RunConquerCelebrate

One other comment: I always caution people to be careful with arbitrary time goals. Be it run a specific pace or shoot for a race time goal (sub 30 5k, sub 3 half, sub 4 full or BQ, etc.).

Put in the miles and see where you land. Will you be eventually snapping off 9:00 or 8:00 or 7:00 or 6:00 miles with ease? Maybe, maybe not. At some point genetics takes over.

Good luck and have fun!

Thanks for the tip, you guys are giving me really good information so glad I asked the question

RunConquerCelebrate

Same as what's been stated. For a long while I ran comfortably at whatever pace suited me (maybe an 11-12:00 pace). I was ecstatic to make any mile under 11:00 and never dreamed I could even run a 9 minute mile. I just never knew I could get faster with proper training.

One race, I decided I wanted to improve my time so all I did was run each and every training run as fast as I could, whether it be a 3 mile run or 20 mile run. I didn't have a proper base at the time, bumped up my mileage way too much too soon, and injured myself. Instead of making it the first marathon I'd actually run for a time goal, I had to drop out.

After that, I healed, started slowly running again, and just built a base. Since 2011, I've been able to build up to and comfortably handle 45-50 miles per week. Before that, I wasn't even running half that amount. At the level I was at, it made for huge improvements. By increasing my mileage and running my long runs at 1-1:30 minutes slower, I actually took 20 minutes off my marathon time (or about a 40 second per mile improvement). No speedwork. But my times at all distances got faster.

If you don't have a log somewhere, it's a great tool and motivator! When days get tough, I look back at my running journal at how much I've improved, and think to myself that x number of years ago I never thought I'd be able to hit the times I do now. I'm still a work in progress, and will probably never run a 5 minute mile, :-), but that's OK.

Just keep at it and be consistent. It doesn't have to be a race everyday.

Thanks for sharing this story, lately I have been thinking why I was not getting any faster with the training I had been doing, but after all of the post I see that my miles per week are still low. I am so glad I asked this question first before doing something silly and injuring myself.

I will take everyone's advice and start increasing weekly mileage slowly and improve my pace. I have been using Nike+ app for a year now I am going to go and look at my log there and see if I have made any improvement in a year. I never thought about going back and looking at that lol!!!. I am also writing in a journal I received from a friend, I started that this year.

RunConquerCelebrate

I am still a real newbie at running. I didn't go over 1.3 miles until August/Sept 2013. Until then I was running about 13 min miles. I am now running longer distances but nowhere near what Carson or Dave run, and have seen my times drop a bit. I don't really try to run fast --but have seen my times drop below 12 minute miles and some of my runs are less than 11 min miles (shorter ones). I just did a 10K and was less than 11 min miles the entire way. It was my first and I just told myself I would treat it as a long slow run (the longest run I have ever done at once) but I ended up sprinting the last 200 yards because I had the energy.

I hope to one day get to the 9 min mile pace but I think it will take more running, more long runs. Will see what I do when I do the 10 miler I have scheduled in October!

Thanks for sharing this, I started at 13 min I think, I have to go back and look at my Nike+ entries. Never really thought of doing that. (Yeah Carson and Dave are an inspiration ). Congrats on completing that first 10k and doing a great pace. Man I wish I have the energy to sprint the last 200 yards I am always running on fumes but I think I start out too fast. I am like you I hope to one day be able to run 9 min mile. But now I am understanding that it is going to take some time and more long runs to get there.

RunConquerCelebrate

I started at 11 min pace...just over time I got faster and faster...and I can get down to a 8min pace for a 10 mile race now. It's crazy how far I've come and how far I have yet to go. Just keep on running. Long runs will be slower, don't worry. Work on those shorter 4-5 mile runs at a faster pace, try speed work at the track. I've continued to lose weight as well. That obviously helps a lot! Just keep at it, it's almost impossible for you not to get faster!

Thanks, I am not loosing weight (I think) I am afraid to step on the scale LOL!!!

likitisplit

I just wanted to add in: thanks to everybody who answered. I think all new runners worry about this. And, reading some of the Runner's World articles, even experienced runners have moment when they wonder if "this is it?" If this is the fastest they can go.

Hearing your experiences means the world to me.