Need for Speed

SteveTries

Been running since January. No structure for first 6 months then did a half mara and got 2:07. Decided I wanted to get under 2 so added some structure and got 1:56 in Oct.

Next half is in March and I want to get 1:45 - this includes an increase in elevation gain from 95m last time out to 183m.

Any advice and experience welcome.

Thanks.

mikeyrp

First, knocking 10 minutes off your time is a big challenge- make sure you have enough time to train because getting extra speed is harder than going further in my opinion.

Second, try getting a copy of "run less run faster" which is an excellent book with great training programs for increasing your speed. Basically they have you doing 3 key runs a week- a pace run of about 5 miles (3 at full effort) an interval training session and a long run.

If you've just done a half you will find that you are running shorter distances at much faster speeds than you're used to. You then build up the distance whislt keeping the speed, then repeat the same process again even faster.

In this program there is an assumption you have at least 2 other non running training sessions such as swimming or cycling.

arc918

Can you tell us a little more about your training and weekly mileage and log runs? I always say the best thing that ever happened to my half marathons was marathon training.

For some runners getting down to 1:45 or 1:40 or 1:35 will come pretty easily, for others it may never come. I'm not sure how useful anecdotal evidence is, because at some point our genetics and willingness to keep working hard will be a limiting factor.

Also, note that not all course are meant to be PRed.

FWIW - I am fan or running more rather than running less. I would rather run easy than cross train on my easy days.

SteveTries

Yes of course.

In the 10 weeks or so up to my last race I followed a programme of:

Sunday - Long run, moderate pace 45sec per km slower than race pace. 16-19kms distance
Monday - rest
Tuesday - 5kms fartleks
Wednesday - easy pace 6-7kms
Thursday - intervals - varied workout, sometimes hills, sometime sprints [with warm up and cool down would be 5kms]
Friday - rest
Saturday - easy pace 5kms

So total mileage was about 35kms/22mls

I wasn't always strict but was pretty close. That kind of schedule was a challenge to incorporate into my working and family life and I wouldn't want to do it all year round.

Since that race I've slacked off and only managed 1 or 2 midweek runs (fartleks or pace, 5-7kms) and the long run 16kms but quite close to half mara pace.

I've got 19 weeks til the next race, so lots of time.

I could probably drop 3, 4 or 5kgs which might be worth a couple mins.

I certainly don't imagine that at 38 years of age I'm going to be lopping 10 mins off every race I do. I expect there is a point up to which beginners can make great gains as base fitness is established but thereafter the returns diminish rapidly - I don't know where that point is though.

CarsonRuns

Move that 22 miles a week up to the low 40s and you'll see dramatic improvements and you don't even need to go any faster to get it. Just keep adding slow, aerobic miles.

I, too, am a fan of running more rather than less. That's what the best in the world do. They do it because it works the best.

KimertRuns13_1

Move that 22 miles a week up to the low 40s and you'll see dramatic improvements and you don't even need to go any faster to get it. Just keep adding slow, aerobic miles.

I, too, am a fan of running more rather than less. That's what the best in the world do. They do it because it works the best.

I agree with this and have found it to be true with my training. Running more is what my coach has me doing and I have noticed much faster paces out of myself in just the 5 weeks I have been running more.

SteveTries

OK thanks very much for that info folks. I'll need to think that over and see how I can incorporate more mileage into my week or otherwise downgrade my goals. I'll do some research in this area also now I've been pointed in the right direction.

arc918

Move that 22 miles a week up to the low 40s and you'll see dramatic improvements and you don't even need to go any faster to get it. Just keep adding slow, aerobic miles.

I, too, am a fan of running more rather than less. That's what the best in the world do. They do it because it works the best.

Dead on - carefully increase that mileage (so as to avoid injury) and you'll see results for sure.

ebaymommy

Just to toss in an opposing viewpoint here....not everybody does better with more running per week. I have found myself consistently PRing in races of all distances (up to full marathon) while cutting back on the number of days I run. This past year I PR'd at 5K, 10 mile, 1/2 marathon and marathon while following a 3x a week running plan. Even during training for the full my mileage never topped 35 miles a week.

I get injured and break down too frequently if I try to run more days/miles per week.

Now having said that, I cross train HARD (lift weights, spin class) at least 2x per week. And I don't have any "junk/easy/recovery" runs, only running 3x a week I go out there with a purpose. I usually do intervals 1x, tempo run 1x and long run 1x per week.

Anyway, you really have to find what works for you. I admire and sometimes envy those who can run 5-6 days a week and many, many miles per week without ill effects. But if you can't do that, don't despair, you can still improve your race times!

essjay76

I agree with everyone on here. I'm by no means an expert, but mainly, you need to find what works for you, and it's usually one of the two schools of thought discussed in this thread.

If you have the natural ability, are already athletically gifted or already athletic from some other endurance activities, you may not need to run so many miles to achieve your speed goals. You might have awesome biomechanics that just allow you to go out and easily run 5 minute miles or run 26.2 of them without any kind of training, but most people aren't that lucky.

If you're not lucky, mileage, and building that aerobic base, will help tremendously. You'll be surprised at how much slower running elites do... even sprinters put on tons of miles at an easier pace just to be able to knock out a PR for a few meters. Elite marathoners don't go out running 5 minute miles every day on their training runs... they're usually slower miles, and in a large volume (100+ miles per week).

Personally, I have tried both, and got injured trying to run less and run faster, so I put in a lot of miles. But, I do know of plenty of people who can rock out some speedy times without having to run so much...

Just find what works for you. Good luck!