how to (running questions).

grizzlymaze

OK. This is gonna sound extremely stupid but I need some advise.

I have been running for years but would like to get back to my mile time of about 6 minute mile. Right now I am running at about a 10 minute mile. It just doesn't seem that I have been able to get any faster no matter how fast I run. Is there any advise that you can give me on how to improve my running speed. I am currently training for a marathon and want to finish under 4 and a half hours comfortably.

Also, my wife wishes to join me while running but has never ran before. Is there any advise to give to a new runner? I would love to share this experiance with her but would like to make enjoyable for her so that she will stick with it.

Thank you all.

bahacca

For you-massive interval training to increase speed. Also, do weight training to strengthen the muscles in your legs and glutes. It is also proven that increasing upper body strength as well aids in running faster as the stronger your arms are, the more the pumping of the arms helps propel you--think of how sprinters are built vs long distance runners.
For her-first, get her to a running store so she is properly fitted for shoes. Than have her start a program like couch to 5K so she is guided and has a plan.

mlb929

I've been very pleased with the bookRun Less Run Faster. I've gone from a 10 min mile on a half marathon to 9:16 in a 12 mile training run. They have info on the website but I would highly recommend the book

BobbyDaniel

I've noticed my pace get better as I've increased my distance and stamina; I haven't done a whole lot of speed work. I'm no where near a 6 min. mile and not sure if I would ever do that on anything other than a 1 mile run or in my dreams!