Best way to improve run time?

bigfatbino

Ok, so did a 3 mile run last week after 60 mins of stairmaster. Took 37 minutes.
Did it again today fresh, hydrated and all stretchified, and ended up with a 34:15 time.

Was really pretty disappointed with those results, since I've been doing a lot of cardio at the gym.

I've been going 4 to 5 days a week, doing an hour on either stairmaster, treadmill, or elliptical.

What could I do to get my running endurance and speed to a pace of a 9 minute mile more effectively? Must be a better way to improve this.

AZTrailRunner

Check out the link in my signature. It works for me.

The bottom line is you need to add distance (for endurance), and speed work (faster foot turnover). There are a few methods to increase your V02 Max, and lactate threshold; intervals, hills, and tempo runs being a few options.

jeffrodgers1

Strength training 2-3 x per week
Intervals/Sprints
Hill Training

These are you three best bets. Please note speed trianing shouldn't exceed 10% of your training as it can (and usually does) lead to injuries.

Ballay

Bump! This is a big problem of mine as well. Cant wait to see what others have to say about it.

barbiex3

you need to not do 90+ min of cardio back to back like that. badd idea.
after 60 min of intense workouts-- your body needs carbs to run off, so you would need to eat a bar inbetween or something..

also... INTERVALS.
to get a 9 min mile pace.

RUN- 6.2 on treadmill for 1 min
RUN- 6.7 on treadmill for 2 min
REPEAT THIS until you have completed your 3 miles or circuit.

the next week incease hard interval & decrease easy interval

30 sec on 6.2
2:30 on 6.7


next week doo something like

10 on 6.2
2:50 on 6.7





HOWEVER--- interval training should NOT be done every day of the week....


You need to split up your days like
monday- interval
tuesday- easy run ( 4 miles easy pace of 5.0 on tredmill)
wednesday- interval
Thursday- cross train (elliptical or stairs) OR easy run again (repeat tuesday)
Friday- distance run ( run for 60 min- 90 min with snack)
Saturday- easy
Sunday- rest?

barbiex3

you need to not do 90+ min of cardio back to back like that. badd idea.
after 60 min of intense workouts-- your body needs carbs to run off, so you would need to eat a bar inbetween or something..

also... INTERVALS.
to get a 9 min mile pace.

RUN- 6.2 on treadmill for 1 min
RUN- 6.7 on treadmill for 2 min
REPEAT THIS until you have completed your 3 miles or circuit.

the next week incease hard interval & decrease easy interval

30 sec on 6.2
2:30 on 6.7


next week doo something like

10 on 6.2
2:50 on 6.7





HOWEVER--- interval training should NOT be done every day of the week....


You need to split up your days like
monday- interval
tuesday- easy run ( 4 miles easy pace of 5.0 on tredmill)
wednesday- interval
Thursday- cross train (elliptical or stairs) OR easy run again (repeat tuesday)
Friday- distance run ( run for 60 min- 90 min with snack)
Saturday- easy
Sunday- rest?

when you do interval training, you should feel like you are going to die during the higher level parts. You should be working at 85% max HR then bringing it back down a little during the low intervals.

mammacano

Bump.. I would love to increase my run time first, then my speed..

sufikitkat

To be honest, what worked the best for me was to focus on 5K's. I have a very long training schedule for my half marathon so I had the opportunity to take a month in a half to focus on training for a 5K. I decreased my time from a 10;35 pace to 8:30 pace by doing so. Every run I focused on negative splits and threw in some speedwork here and there. I also continued to run my long runs once a week. Good luck!

DJH510

do more running. If this doesn't work, do a lot more running.

LyneaS

I have been doing Hal Higdon's Intermediate 5K training. It has tempo runs, long runs, etc.

violon

strength training has actually helped me improve my speed as well... i've been doing bootcamp-type workouts and have dropped about 1 min/mile. just a thought.

AI1108

strength training has actually helped me improve my speed as well... i've been doing bootcamp-type workouts and have dropped about 1 min/mile. just a thought.

This helped me too. When you're legs are stronger, they're able to run faster for longer. If you strength train between cardio days, the next cardio day, your runs will feel easier & you'll want to go harder.

1goodymom67

I am not an expert but I have run in several 5K's over the last few years. It seemed the more I ran it just improved slowly over time. Recently, I have walked more than I have run but I can run faster now than ever. My last race ny goal was to run it in 30 mins I did.

staceyseeger

Hills, hills & more hills.

nick1109

Training needs to be specific. If your goal is to get good at football then practice football skills and play football. If you want to improve running and this is your only goal then you need to base your training around running. Cross training on the stair master, bike and swimming is fine for recovery but these sessions should be based around a structured progressive running routine.

As others have mentioned you need to be doing intervals, a tempo run, an endurance run and possibly a recovery run each week as a starter and build it up.

ennaejay

haven't read thru the posts, so this may be redundant:

INTERVALS

Mrs_TrimWaistFatWallet

Interval sprints 2x/week, longer run 1/week, normal run/cross train/weights/day off for the rest.

lclarkjr

Strength Training. Squats, deadlifts, barbell rows. It really helped me take over 30 seconds per mile off my normal running pace in about a 6 weeks, not to mention about 8 pounds as well. If you are looking for a good routine, I recommend doing stronglifts 5x5.