How long to get faster?

jessspurr

Hello everyone! I'm so happy I joined this group- I lurk around here all the time and after reading a few posts on this board I'm always so excited to go run! Ok, my question is this. I'm slow. Like really slow and its starting to bum me out. I started running almost a year ago and started upping my mileage about January for a half marathon training (July 27th). My longest run is 11 miles (I feel very prepared for the half!) but I am just so slow. My long run pace is between 11:50 and 12:30ish and my weekday shorter run (up to five miles) pace is between 10:50 and 11:20ish. I've gotten involved in the running community here where I live a little bit and have run two races, a 5 miler and a 10K. Besides children and those registered as "walkers", I always come in dead last. After the 10K I actually felt pretty embarrassed by it and I kind of swore of races- which I'm actually not doing to be competitive-like the half is just to say I can do it (although I could go run 13.1 miles and say I ran a half marathon, it's cooler if you have the bib :laugh: ). So, a group of runners asked me to join their 5 leg relay team for a 23 mile race this Saturday (mine leg is 3.7). I looked at past years results and sure enough, I'm probably going to come in last. Since I started running, I've seen AWESOME endurance gains but very minimal speed gains. How do I get faster?

wombat94

Hi Jess... great questions.

I started running a bit over two years ago, and let me tell you the best way to get faster is to run more miles.

You said your longest run is 11 miles and your weekday shorter run is five miles... but you don't say what your weekly mileage is like. How many days a week are you running and what is your typical weekly mileage?

I didn't see much of an improvement in my pace until I hit a consistent 20+ miles per week... and then it just takes time at that volume to get faster - then you up the weekly mileage again (which usually means slowing down at least a bit to handle the extra miles). After a while at that mileage, your body will adapt and you'll get faster again. Repeat the cycle and you will get faster at longer distances.

If you are training for your first HM, and your mileage is relatively low, I wouldn't expect you to be able to run 5 mile races or 10K races "fast" (whatever that is for you at this point). Those are distances that are a significant fraction of your long run.

The other biggest thing to affect pace is probably the weight loss... from your ticker, it looks like you are doing a great job on that front. As you lose more weight you'll get a bit faster. (Depending on the distance you are running, each pound you lose might be worth 1 to 2 seconds per mile on your average pace.)

As for being last (or nearly so) - try not to let it get to you. You can be sure (with the rare exception) that the other runners out there are not taking any notice of your time or where you finish - with the exception that they will be cheering you on for your effort and dedication.

I recently ran a 10K in which I was 4th from last overall... 1:06 for the 6.2 miles. There were runners there who had crossed the finish line 20+ minutes before cheering us slow pokes on.

I was so excited about that race because I THOUGHT I had a shot at a 1:00 10K when the day started, but I ended up with a minor foot injury that hampered me. I still stuck it out and gritted through it and ended up short of my goal, but with a 6+ minute PR at the 10K distance.

Good luck... don't worry about racing anyone but yourself.

Ted

valentine4

Congrats on your weight loss, that's some achievement. I'm like you very new to it, the advice here is fantastic you will love it.

Someone here said to join a running club, I did and found the speed work there definitely helped me improve my speed.

best of luck

valentine

lporter229

Speed work can help you get faster, but as others have said, the best way to increase your speed is just to run, run run. Be patient...you will get faster. Just keep logging the miles.

One other thing I do that has helped me to get faster is to make sure I incorporate some hills into my routes. They serve as their own little form of speed work, plus they help to prepare you mentally for hills in races.

thepetiterunner

As others have stated, time and practice and simply getting the miles under your feet helps. Also, running with a group REALLY helps, or it did for me anyway. I also really enjoyed the speed workouts we'd do as a training group, so I think that also helped.

I also think that just doing some sort of strength training helps build up your abilities to run better and faster. Be patient

Linli_Anne

It wasn't until my weekly miles got up to the 20+ mile range that I started to notice that I was getting faster.

So, adding more overall miles is the best way to get faster.

I also have 1 run a week where I choose to push my pace just a bit for 1 or 2 miles - so, if I'm doing a steady 5 mile run, I'll do my regular pace for the first couple of miles, then try to speed up even just 30 seconds/mile for a mile, maybe 2, and go back tom y regular pace to cool down.

vmclach

In 2008, I couldn't run a 1/2 mile in 6 min..
In 2011, I ran my first 5k at 7:58 pace
In 2013, I ran my first half marathon 7:43 pace
In 2024, I BQed for the first time 7:55 pace over 26.2 miles... I can run under 6:30 pace for a 5k

Many things could contribute to my speed progression...

1- more miles.. Build your base up. Even 2 runs a day..
2- not immediately jumping up to long distance- my first 4 years running, I never ran over 10 miles...
3- being diligent about PUSHIMLnG myself in HARD workouts 2-3x a week EVERY week ALWAYS.

It just comes with time & consistency

rabblerabble

Great stuff in this thread.

I completed Couch to 5K in early March, progressed up to a 10K I ran in late April and am slowly building mileage in anticipation of a half-marathon in late July. (trying to stick with increasing my total weekly mileage by no more than about 10% each week)

Right now I'm around 6 miles for my weekend long run and about 14 miles weekly (I run shorter distances 3 times during the week).

I've tried to be patient as my long runs haven't been getting any faster, but some of the comments here are encouraging me and giving me the confidence that faster pace will come in time.

(And to think that not that long ago, I would have been challenged to run just one short mile without a break.)

fleetzz

I am in the same boat--I am pretty slow, typical daily run around 10:30 - 11:00 per mile range. I have noticed that as my weekly mileage increased my speed has increased (unless it is hot, and Summer is Here in Florida). More Miles is what I keep hearing, and More Miles is what I will be doing.

You must be in some pretty small races to be coming in nearly last at your speed.

ZenInTexas

I agree with the others. More miles, consistency and patience will get you the speed you want. For me I have been running for 2 years, I started with 12 minute miles and now run a 9 minute mile easy pace. Race paces are much faster than that. During the 2 years I trained for and ran 3 half marathons and 1 full marathon. It was during the training for the full when I was running 40 to 50 miles a week that I saw HUGE improvements. I also dropped 50 pounds during the 2 years which is a huge help. So just keep running, keep losing and you will meet your goals.

jessspurr

Thank you all so much for the words of encouragement! I am right about at 20 MPW and have noticed minor speed gains, but I have only been at 20 MPW for a few weeks! Actually, I ran a 10K PR a couple weeks ago (not in a race, just a training run) and shaved about 3 minutes off. I looked at the 10K race results and it looks like I would have still been last with my PR time but it would have been much closer! I do live in a small town and so the races are pretty small I guess. Seem big to me though! Probably around 60-100 people? Also, my husband told me something the other day too that makes me feel better...I probably wouldn't be last in a 5K because a lot of people can run a 5K but there actually aren't that many people that can even run a 10K so I'm running with the best runners in my town so of course I'm going to finish much slower. I guess speed gains come from more miles so that is what I shall do! I guess I just had it in my mind somehow that people that run easy 9 minute miles were born with the ability to do that, like there are "naturally" good runners and I am not one of them. Also, I will say that in the minor speed increases I have seen they have always been in the 5K-10K distances. My long runs seem to be staying the same or even getting a bit slower. So, if I were to do a five mile run with the first 2 at my normal pace, the second two at a "pushing it" pace and then the last one at my normal pace, would that be a "tempo run"? I'm confused about what those are because I've also heard that doing those is a good way to get faster. Thank you all again! The running community is so supportive!

kristinegift

So, if I were to do a five mile run with the first 2 at my normal pace, the second two at a "pushing it" pace and then the last one at my normal pace, would that be a "tempo run"? I'm confused about what those are because I've also heard that doing those is a good way to get faster. Thank you all again! The running community is so supportive!

That sounds more or less like a tempo run to me! I'm not very good at them; I prefer to do intervals. One mile warm up, two miles of alternative "fast" and "easy" for 2-3 minutes each, then one mile cool-down.

But in response to your first post: Sounds like you're following a good plan, and the speeds will get faster eventually! If you aren't already, add some strength/stability exercises (lunges, clamshells, leg lifts, balances, etc.). Those might help your muscles work more efficiently with each other which would translate into more speed

RunnerElizabeth

I definitely agree with everyone that more miles is where it's at for getting faster. I've been able to run 5k for just under 2 years now. I currently run about 30 mpw and climbing. When i was first able to run 5k, I was doing it in 40 minutes (around 13 min mile). Kept working, got on a half marathon plan, ran my first HM 4 months later in 2:22:36 (about a 10:50 pace). I kept working and building my base mileage. I've now run 6 half marathons. You know what is interesting? Gains in my 5k speed are much more significant than my HM speed. My 5k is down to 26:04 (8:22 pace). My HM is now 2:06 (9:37 pace). Just keep at it and eventually you'll see results, but more than likely more miles and longer runs will have a more profound effect on your shorter distances.

schmenge55

First, congrats on the weight loss and getting out there and racing. Somebody will always be last. And they will still beat the 95% that are still in bed! As others said, more milesis a key to getting faster. You DO want your weekly long run to be slow as well as other easy runs. What is slow? Shoot for "conversation pace." You should be able to talk while running. Make your easy runs that pace or just a notch faster The reason this helps is that conversation pace runs build up the cappilaries in your body that you need to carry oxygen. Think of it as road building. When you build more roads you can carry more traffic (oxygen)

Tempo is going to be more moderate effort. You can talk but would rather not. You probably gasp every few words. You could do this once a week if you want. Do an easy mile to warmup first.

Carrieendar

I admit I am a bookworm runner. Greg McMillan's book YOU (Only Faster) really shaved time off all my distances. The book goes in depth on every type of run, gives great training plans, and then teaches you how to edit the plans for what works for the type of runner you are. I BQed my first ever marathon using his plan.

That said, I also agree mileage and focuses speed type work will also make you faster.