Running pace motivation

Leela30

I think the fastest mile I have ever completed what 7:04, but that was back in HS when I was playing soccer 7 days a week. So on average my milage speed used to be a decent 8min mile. I've never been fast, I'm more built like a bull, I'm on the slower side but I can run forever (given that my knees don't give out). Anyway. Now when I'm running, I'm running more like 10 minute miles because I just set back at a nice relaxed speed.

How do you make a mental effort to run faster other than set a treadmill speed? If I can run outside I'd MUCH rather do that. I know I can run faster than a 10 min mile (maybe 9 now if I'm lucky), but I seem to always just set back at probably around that speed. Because I know it takes me an hour to run ~6miles.

What do you all do to make sure you are actually pushing yourself when you are running alone and not fall back to a slower, easy pace?

amandaroland80

I have found that a few times a week by doing 1 minute sprints on the treadmill during my circuit training has made me a faster runner outside, plus sprints are an excellent calorie buster as well as gut/abdominal workout. You can also do sprints outside if you want even during your regular run by adding some interval training. I use my iphone which has a stop watch app (or you can use a regular stop watch or wrist watch), I usually start out with a 5 minute run then a 1 minute sprint. It takes time but eventually you will chip away at your pace time.

splashwags

I agree the intervals will help. Also maybe look for some music with a faster tempo to listen and move to...