Running-when does the speed come?

CarsonRuns

There is no such thing as natural speed increase. You have to push.

Horse hockey.

OP, have you run a 5K recently? How have your 5K times improved. Race times will be the best indicator of fitness improvements.

In your case, I would start by adding two elements to your weekly runs. Don't change the mileage (or time) that you are doing now, just add these things into your current routine.

Strides - Once a week, at the end of one of your runs, do short bursts at as fast a pace as you can run. Start by doing maybe 4x40 meters (or 5 to 7 seconds). Do that for 4 weeks, then go to 6x60 for 4 weeks, then 8x80, etc until you are at 10x100m.

Tempo - An earlier poster suggested this, and I will expand on it. A tempo pace run is generally done at a pace which you can sustain for about an hour. For faster runners, this may be their HM pace. For slower runners, this may be their 10K pace. The classic Daniel's Tempo (see Jack Daniels - "Daniels Running Formula") is to do a 20 minute segment at this pace. So, if you plan to run for an hour, do 30 minutes at your easy pace, then 20 minutes at your tempo pace, then 10 minutes at your easy pace.

I would add these elements (and only these elements) for about 6 months. This will get your body accustomed to moving faster and will allow the appropriate tissues to adapt to the new levels of stress. After 6 months of this, you'll notice an improvement in your overall pace and you'll be prepared to do some more high intensity workouts, including hills, intervals and fartleks.

omma_to_3

How fast can you run for one mile? I've been increasing distance since I started running in March. I originally could run maybe a 14.5 minute mile and now, if I'm ONLY running a mile, I can do it in about 9.5 minutes. But my 5K time is still only about 35 minutes, so about an 11.5 minute mile. The farther I run, I have seen increases in my 5K speed (or less distance) but my long runs get slower and slower. I'm not currently making much improvement on my 5K times and have even been slowing a bit on them. But, I too ran for over 2 hours this past weekend (covered 9.5 miles) so it's my trade off.

My current training is two shorter runs during the week (35 to 45 minutes depending on my daylight and my schedule) then a long slow run on weekends (1 to 2 hours). I've been toying with adding another short run on the weekends but haven't done it yet. It may be my solution for the winter since my runs during the week aren't the duration I'd like them to be due to darkness.

sdreed25

Yep it's all about the intervals baby! Now you've got that amazing endurance in your legs switch down to a shorter distance and works those intervals. I got a Nike MP3 with Alberto Salazar the Nike running coach giving instruction but that took minutes of my times and I've then applied that pace to distance over a period of time.

So what I did was drop to 40 mins of running, 10 min warm up at your current pace, then 3 minutes faster (now this is the bit I struggled with, we aren't talking full on sprint or you won't do the 3 minutes, we are talking something that feels faster than normal but you can do for 3 mins but not 4) and then 3 minutes back at the normal pace........ do that 4 times plus a 10 minute cool down at your normal pace. I'd do this twice a week and then 1-2 times a week I'd just run for 40 mins as quick as I could and my times just dropped like lead. Once I'd done this for a few months I started gradually adding distance to the straight runs but keeping the intervals during the week too. I've now translated faster pace to my 10k and 1/2 marathon pace from originally being a run/walker like you..... read my blog entry.

LoosingMyLast15

congratulations on your anniversary! maybe as a present to yourself you push yourself out of your comfort zone. constantly running at a "conversation pace" is not going to help you increase speed. err well it will but at a very very slow pace (as you've experienced over this past year). my pic is of my stats from the same race (done in 2010 and then again this past sunday). if you can run for 2 hours you can push yourself to run 1 hour at a much faster pace (just not soo fast that you injure yourself). spending even a few minutes outside of your conversation pace will help increase your speed over time. good luck

jacksonpt

Go to the Runner's World website and search for articles on speed work. You need to be doing some higher speed intervals to get your speed up.

This.

Endurance comes with base work... speed comes with speed work.

Ender126

Google Fartlek(s)


Or this Wikipedia article is pretty legit:

http://en.wikipedia.org/wiki/Fartlek

brianfmatthews

Go to runnersworld.com and create a training plan. You can run a mile as fast as you can, and use that as your "race time" to develop the plan. The site should give you more details on warm up, how much effort, etc. for the mile run. Do this on a track, or somewhere outside.

jacksonpt

Nobody made significant gains being comfortable.

Well said, and WIDELY applicable.

phillieschic

I run intervals...it has increased my speed dramatically.

And, there's something about being DRIPPING wet when you're done. :drinker:

cms721

Hills are a good speed builder. Dont forget to crosstrain your legs and upper body with some strength training. Jillian Micheals 30 day shred had my muscles aching, but made my running times faster.

nejaustin

I did two things that really helped me this past year.

I watched the finishers come in on a five mile race. The really fast people who came in first were really breathing hard and looked beat. The slower ones did not. It really made me realize that I needed to push myself if I wanted to go faster and it might be hard and uncomfortable but that would be ok.

Found a running store that had "quality workouts" these are usually alternating track and hill work. The one by me is free on Thursday night and I really think it has helped me. Do not be scared to try it, just talk to the coach first. I am by far the slowest in my group but since we are running track (a circle) or hill repeats the coach will tell me modification but I am still working out with the other runners. I have learned a lot from the coach on form and from the other runners. I rarely miss it.

Leigh_b

I started running a year and a half ago. When I started I was running at a 12:00 min/mile and it was EXTREMELY challenging. Like you, I worked to build up my endurance without worrying about how fast I was going. I ran my first 1/2 marathon in October of last year. My pace was 11:30. I ran that same race again this year (it was my 3rd official 1/2 marathon) and my pace was 9:33.

My improvement over time did feel rather "natural". I did not do any fancy interval running. I did run an occasional hill, but that only as they came up on the roads I was running. I did not seek them out or do anything to intentionally improve my time. What I did do, was use my heart rate monitor and worked to maintain my heart rate somewhere between 160-168 bmp. As my strength and endruance improved, I HAD to run faster in order to keep my heart pumping at that rate and by virtue of that, was able to improve my speed.

Also, I signed up for both 5K and 10K races between 1/2 marathons. There is something about the excitement of the day and the adrenelaine that comes along with it that pushes you just a little faster than you think you can go... and then you know you can go that fast so you do.

Now I am intentionally training for speed for my next 1/2 marathon. Since I ran my last in 2 hours, 4 minutes I really, really, really, want to be able to break the 2 hour mark when I run my next one in April so I've started to do intervals and other such "speed work". It's not that these things won't help you - they probably will - but you don't HAVE to do them to go faster than you are going now... just push yourself a little harder and you will get there.

Good Luck! Feel free to add me as a friend... you can never have too many "running" friends

Chainbreaker

What you have accomplished in a year is truly commendable. Congratulations!

The general consensus above about pushing yourself and recommendations for areas to explore is solid. I would only add to find a group to run with. Running with others you will naturally begin to push yourself harder!

The point I will hammer on is like the responder above me stated, add some intensive cross training if it's not already part of your weekly regimine. An intensive boot camp, tradtiitonal boxing conditioning, or Crossfit style workout a few days a week would help push your body's ability to handle increased demands and keep all the other muscles in balance. Incorporate yoga or deep stretching keep everything loose. Good luck!

RunnerLisa1

I agree that interval & negative split runs, yoga, and strength all will help you improve your time. Having a weekly plan laid out so you aren't just flying by the seat of your pants helps also. If you start to focus on your pace & time, make sure you also include a few runs in there where you just strap on the shoe's & go, without worrying about your time. I find those runs to be very enjoyable & often times I run pretty fast. Good luck to you & way to go on your success!!!

ejwme

First - way to go, you are awesome. Glad to hear you're looking to be even more awesome

second - I've spent a lot of time in the same boat. I love running. For many years (and even now), I didn't particularly care about speed. But I tend to get bored and lose focus without a goal - and I know I can run as far as I want, so to keep my attention, I have recently decided to sort out how fast I can go. It's a completely different sport, and I'm still finding my way.

I have always hated intervals, the track bores me, and since I'm slow, my "fast" is honestly embarrassing. But fartleks, I thought I could do, and so I did fartleks and hill work each once a week, then two "moderate" runs and one Long Slow Distance. Lack of progress had me confused, got a real HRM (that records HR and GPS for distance/pace), and with the help of people on here, discovered - I was dong intervals all "wrong". Not bad, just not in a manner that would get me faster.

SO grab your HRM (sounds like you have one, excellent), sort out how to measure distances to suit your style (GPS, track, treadmill, car odometer), and do some research (here's a link that has rocked my world: http://www.angio.net/personal/run/hadd.pdf don't let the crazy paces throw you off, going from 15 minutes/mile to 10 is just like going from 10 to 5, at least for your purposes.) And make a plan. Measure everything you can, because it's hard to improve what you don't measure, and give yourself time. You'll get there.

bpotts44

I would do intervals like people suggested. I would also suggest doing some races, 5k, 10k, and half marathon. In the races you will learn how hard you can push yourself. I always find when I'm not pushing myself on runs that a race will get me running in training much faster. If you don't want to enter some races, I think you just need to start pushing yourself on your runs and ditch the whole carry a conversation mantra.

peachhunting

The human body is easily trained at becoming effecient. It is why some skaters skate with no effort, skiers ski with no second thought...you've trained your body to run and by doing the same thing over and over, your running is now easy. This is awesome.

The problem is that the amount of energy required for you to go on a normal run is minimal.

By doing some interval training/speed work, firstly you'll start burning more calories, and secondly you will be putting your body in an uncomfortable situation, which is the only way to increase your speed.

Just like running was hard at first, running fast will be hard at first also.

I also recommend cross training. Try spin class or something to get your heart rate up. This will help.

xprettyreckless

I don't know if it's the same for everybody, but I got A LOT faster when I started using the treadmill.
I used to run outside all the time but when I moved to Cali it was way too hot for me to run outside, so I started going to the gym.

But yeah, anyways.. I cut almost a minute off my time just being on the mill for a month or so, it's super easy, since all
you have to do is keep up without thinking much about anything else.. so you just go a bit faster one day,
and then even faster the next day. I tend to end with a 3 minute sprint too, that usually increases my overall
minutes/mile a fair amount too:)

SO YES. speed work/interval training/ treadmill is what I would suggest

but amazing job on running 10 miles! that's fantastic!

Duck_Puddle

Wow! Holy information overload-well not really. Thank you all. Just to answer a few things-I CAN run faster but for shorter periods of time. My most recent mile time is 11:48-still slow, but substantially faster than my "regular" run pace. I have run a few races-I am too slow to do longer races (would get picked up by the sweeper bus). My 5k pace has dropped in each race and my most recent was 13:06 min/mile. I bought myself a fancy-schmancy garmin as a present when I lost 50lbs, so I'm in good shape to measure distances and set things up to beep at me for time or distance. It seems there are some strides or tempo runs or intervals or fartleks or something in my future if I want my "regular" run pace to speed up. I'm not looking to be blazing fast, and don't care too much about calorie burns-I just like the blissed-out totally relaxed feeling after a long run and would love to run further without needing to bring an overnight bag cause it takes so long. Thank you all again! Happy running!