Dear Runners....advice???

2»

Replies

  • cbu23
    cbu23 Posts: 280 Member
    I'm for sure gonna check out some the suggested websites and try out some of the suggestions. I should have gave a little more of my history. I have been running for 2 years. I have done two 10k's and a half marathon. Both of the 10k's I have done in 1hr 15min. I really want to do my 10k coming up in July in an hour. I am currently running 4-5 times a week.

    Again, thanks for all the advice and responses!
  • Juliet_622
    Juliet_622 Posts: 165 Member
    bump!

    I can run 15km+ at my slow-ish pace (7:00min/km) - but as soon as I try to increase the pace, I can barely make it 4km. I feel like I'm permanently stuck at this pace.

    Thanks to everyone providing suggestions!
  • dsjohndrow
    dsjohndrow Posts: 1,820 Member
    I use a simple program.

    Day 1 - Run intervals. I go to a local track and run 100 yard dashes and walk the end and run 100 on the other side. I do like 8 laps and 16 sprints.

    Day 2 - I just run the distance I want to run. (5K for me) at the pace I am at.

    Day 3 - I run 2/3 of my total distance at 1 mile per hour above my pace for a 5K. For me 2 miles at 8.0 MPH. I take a 1 minute break and then run as fast as I can for 2 minutes. About 11 MPH

    Day 4 - I run 25% longer than my race. For the 5K I run 4 miles.

    For training you should have an easy pace, a speed pace, a long run pace and a VOX (pace the winds you). Google race paces and there are calculators you can use based on your last time for a specified distance.

    Here is one that I used.

    http://www.runworks.com/calculator.html
  • Jarnard
    Jarnard Posts: 497 Member
    interval training.
  • arc918
    arc918 Posts: 2,037 Member
    My usual three tips:

    1) more miles
    2) more miles
    3) more miles
  • bluefox9er
    bluefox9er Posts: 2,917 Member
    bump
  • brandyk77
    brandyk77 Posts: 605 Member
    You have to run more to run faster. If you haven't built an appropriate aerobic base, all the speed and hill work in the world isn't going to make a whole lot of distance.


    This
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    You have to run more to run faster. If you haven't built an appropriate aerobic base, all the speed and hill work in the world isn't going to make a whole lot of distance.


    This

    Just realized I mistyped that last sentence. Should be "difference".
  • KristieJC
    KristieJC Posts: 243 Member
    bump
  • cbu23
    cbu23 Posts: 280 Member
    You have to run more to run faster. If you haven't built an appropriate aerobic base, all the speed and hill work in the world isn't going to make a whole lot of distance.


    This

    Just realized I mistyped that last sentence. Should be "difference".

    Lol, thank you so much for all of your input!
  • scottb81
    scottb81 Posts: 2,538 Member
    bump!

    I can run 15km+ at my slow-ish pace (7:00min/km) - but as soon as I try to increase the pace, I can barely make it 4km. I feel like I'm permanently stuck at this pace.

    Thanks to everyone providing suggestions!
    That's not because you lack the speed. Since you can run 4 km at a faster pace you know that you have a faster speed. You just lack the endurance to keep going at that pace for longer than 4 km. The answer is to increase your aerobic capacity by running more training miles at an easy pace and increase your stamina with a tempo run every week or two.
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    My usual three tips:

    1) more miles
    2) more miles
    3) more miles

    So, do you think more miles will help? :D
  • brandyk77
    brandyk77 Posts: 605 Member
    You have to run more to run faster. If you haven't built an appropriate aerobic base, all the speed and hill work in the world isn't going to make a whole lot of distance.


    This

    Just realized I mistyped that last sentence. Should be "difference".

    yet oddly fitting the original way
  • lauleipop
    lauleipop Posts: 260 Member
    My usual three tips:

    1) more miles
    2) more miles
    3) more miles

    ^^^This.
  • sarah2954
    sarah2954 Posts: 291 Member
    I'm new to running, so I'm also pretty slow. I'm okay with that though - a girl on here wrote something that stuck with me: "I may be slow, but I'm lapping the people on the couch."
  • cbu23
    cbu23 Posts: 280 Member
    I'm new to running, so I'm also pretty slow. I'm okay with that though - a girl on here wrote something that stuck with me: "I may be slow, but I'm lapping the people on the couch."

    Hahaha, that's a great quote!
  • pweinzap
    pweinzap Posts: 8
    Slow down and run more.
  • SirBen81
    SirBen81 Posts: 396 Member
    I'm wondering how to work on my speed. I can run for a while, but I'm not a very fast runner. Any advice on how to get my speed up?

    Thanks!

    Doing sprints
  • balfonso
    balfonso Posts: 370 Member
    I'm new to running, so I'm also pretty slow. I'm okay with that though - a girl on here wrote something that stuck with me: "I may be slow, but I'm lapping the people on the couch."

    Hahaha, that's a great quote!

    I must remember that. That's a good one! :laugh:
  • scottb81
    scottb81 Posts: 2,538 Member
    One other thing about running faster. It is not just a faster version of running slow. Running slow is easy once you get past the stage of staring out. Running fast is hard and it hurts. You have to zip up the man suit and embrace the pain. I like this quote from Steve Prefontaine about running fast in races.

    "A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more."
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    One other thing about running faster. It is not just a faster version of running slow. Running slow is easy once you get past the stage of staring out. Running fast is hard and it hurts. You have to zip up the man suit and embrace the pain. I like this quote from Steve Prefontaine about running fast in races.

    "A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more."

    And the pain of every race distance hurts differently.
  • kellapicola
    kellapicola Posts: 28 Member
    bump
  • mlb929
    mlb929 Posts: 1,974 Member
    I've been pleased with the information I read in the book Run Less Run Faster - mainly because I had NO CLUE what speeds I should be running to get faster or to ever meet a goal, it's all laid out in the book for you.
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    I've been pleased with the information I read in the book Run Less Run Faster - mainly because I had NO CLUE what speeds I should be running to get faster or to ever meet a goal, it's all laid out in the book for you.

    The FIRST program may provide some results to beginning runners, but to have sustained progress over time, you have to run and run quite a bit. Lydiard training is widely accepted as the basis for all successful training programs today.

    If you want to take your 5K from 28 to 26 minutes, FIRST may work for you. If you want to continue to improve and go sub 20, you have to run a lot of miles.
  • brandyk77
    brandyk77 Posts: 605 Member
    I've been pleased with the information I read in the book Run Less Run Faster - mainly because I had NO CLUE what speeds I should be running to get faster or to ever meet a goal, it's all laid out in the book for you.

    The FIRST program may provide some results to beginning runners, but to have sustained progress over time, you have to run and run quite a bit. Lydiard training is widely accepted as the basis for all successful training programs today.

    If you want to take your 5K from 28 to 26 minutes, FIRST may work for you. If you want to continue to improve and go sub 20, you have to run a lot of miles.

    agreed

    Best short distance dude I know (who is nationally competitive in masters) runs over 100 miles a week. He races 1 mile and below only.
  • arc918
    arc918 Posts: 2,037 Member

    And the pain of every race distance hurts differently.

    Big time!

    I much prefer half marathon pain to 5k or marathon pain.
  • arc918
    arc918 Posts: 2,037 Member
    I've been pleased with the information I read in the book Run Less Run Faster - mainly because I had NO CLUE what speeds I should be running to get faster or to ever meet a goal, it's all laid out in the book for you.

    The FIRST program may provide some results to beginning runners, but to have sustained progress over time, you have to run and run quite a bit. Lydiard training is widely accepted as the basis for all successful training programs today.

    If you want to take your 5K from 28 to 26 minutes, FIRST may work for you. If you want to continue to improve and go sub 20, you have to run a lot of miles.

    Plus those 3 day programs are all quality runs - one tempo, one VO2max (intervals) and one long. I enjoy my easy runs as well as my quality runs. Sometimes it is nice to just go running and not worry about anything, be it pace or distance.

Categories