99 runs down

DRetel

Helloooooo all.

I fell off the exercise wagon over the summer. Boo! I logged in for almost a full year before my crazy summer got in the way, and the wheels completely fell off.
Now I'm trying to get back into the swing of things. I just went for a run, and was surprised when I got home, that my Nike App tells me it was my 99th run! Wow! My first run EVER was on July 21, 2011, with a pace of about 8:50 to do 1km. So I've improved since then... but seem to be stuck at my pace of 6:05 per km.

So, for run #100 I want to start improving. I am a 5km run kind of girl, today I finished in 30:03. I want to improve that time, and I'm not sure how.
I wear a HRM, and my average HR while I run is anywhere from 165 - 181bpm. Once it gets up past 175, I am really fighting, and I can tell that I'm over doing it, and have to slow down.
So HOW can I start to run faster, without getting my heart rate up so high? My resting HR is around 60bpm.
I'd love to finish a 5km in 28 minutes, and I'd really like to be able to run a 10km run within 55 minutes. Before I stopped exercising, I was up to about 8.5 - 9km, but haven't yet managed to run a full 10k.

So, advice on how to improve my running speed? Thanks!

theglencoegirl

congrats on your 99th run!!! check out runners world online--they have great strengthening programs--and i also know there are apps for speed--you sprint for certian parts of your run!! i have the same pace as you!! looking forward to others advice!!
have a great day!!

gmallan

Hey, I've just reccently started running again too and did a 5k in exactly the same time as you the other night. In the past I've been able to do under 5 minute kms when I was much fitter.

You probably need to mix it up a bit. Don't do all steady state running. Start adding in some sprint work, interval work and some hill work. This should help with fitness generally, increasing power and speed.

scottb81

In order to run fast for 5k you have to increase your aerobic capacity. This is best done by running a lot at aerobic efforts and running long, 90 min to 2 hrs often.

For a complete explanation read this: Athletic Training by Arthur Lydiard, available free at http://www.lydiardfoundation.org/pdfs/al_training_eng.pdf

Once you have done this for a while, at least several months, then you can add some speed training if you want.

If you really want to do well in a 5k then you need to build up to easily running at least 25 to 30 miles a week - bare minimum.

dsjohndrow

I am with Scott. I started running 5K last spring. (I was still about 30 pounds overweight). My times were right about 30 minutes. A few things helped. 1) losing the weight, 2) running more miles a week. I ran 2-4-2-4-2-5 and my time dropped to about 25 minutes. Then I started speed work, and I knocked another minute off. I am at 24:24 for a 5K, and 55 minutes for a 10K.

Good luck.

bankmd

Most runners that train for races will do some runs that are longer than race distance (unless it is a marathon) a few times a week, as well as speed work. Speed work means a workout where you do interval training of running harder than you normally would for a set distance (maybe 400 or 800 meters) and then walking or running easy for 2 minutes, and repeat. For example, 6 x 800 means six runs of 800 meters at 10k race pace (harder than my regular, out for a run of 4 to 7 miles pace). Challenging your legs and lungs once or twice a week with sprinting or faster running is very helpful. There's an expression: "You have to run fast to get faster.". You want to mix up hard efforts, like longer runs and speed work, and only do these about once a week each. Run comfortably the rest of the time so you can recover and your body can rebuild and get stronger.

DRetel

Hmm, thanks for the tips!
I can't imagine finding the time to run up to 30 miles a week! Yikes! I'll definitely try the speed work, and I should probably find some hills. Right now, my usual path has one small incline on it, and it nearly kills me... lol...