Resarting program to increase speed?

Sarriern

Hi everyone! I am currently on week 7. I can completely run the 25 minutes but only at a 4.5. I was wondering if by restarting the program (after completing all weeks) but increasing the speed, would that help increase my overall 3 mile speed? For example, my first week I would walk at a 3.0 and jog at 4.5. If i restarted and bumped it up to a jog at 4.5 and a run at 6.0 would this help? Has anyone tried this and had success?

likitisplit

People have done this. I started running a lot faster within a few weeks of finishing the program naturally and without any special training. I'm closing in on a 12 minute mile - still pretty slow but a lot better than I was doing before week one (LOL) or even week 9.

I really like the NHS 5K + program that has you running in cadence on a treadmill, that has helped quite a bit.

Runner's World has a coaching program where you can enter your current time, and a date that you want to train toward. It will give you a detailed running schedule based on your goals.

meredithfp

I'm in the same boat. Just finished week 9 and now looking to improve my speed. I don't really want to go back to the intervals, though. I'm super-happy I can run 35 minutes and stopping and starting throws me off. I just have to get faster -- so the race walkers quit passing me! I'm checking out Runner's World. Thanks for the tip.

fit4life_73

I don't think you need to restart the whole program, but this is what was suggested to me.....
In order to get faster, you have to run faster. Incorporating interval runs a couple times a week will greatly improve your speed. So if your goal is to run 10 min mile, you could do one minute sprints at 6.5 to 7.0 (if using a treadmill). You can increase the sprint time as you like. You should continue your long runs. After a few weeks of intervals start challenging your body to run faster on the long runs. There are many ways to increase speed. Do whats comfortable for you. Good Luck!

likitisplit

Hmm. I've been doing a lot of reading lately and the general plan fit4life suggests is sound - speed work is important.

However, there's a 10% guideline. You need to do long runs and you need to do speed work, but neither of these days should be more than 10% of your running. You also need to get in plenty of "base miles," regular runs at your current speed, in order to build the potential for more without injury.

When you do a long run or when you are working for more speed, you shouldn't increase more than 10% of your current state at a time.

Rest days are critically important as well. I've been running four days a week, but the Runner's World smartcoach plan I created wants me to cut back to three days a week. The other runners I know bike or do other exercise on their rest days.

I'm also on the Happy Feet message board and every time I mention that I want to run 9 minute miles, etc, I get the advice to slow down and take it easy...that I'll get there...I just need to get the miles in...just like when I was learning to run with Couch to 5k.

Staying uninjured is more important than speed. And just having fun with running is even more important. If you just keep getting out there, you WILL get stronger and faster. I hesitate to put this out there, because this would have been a lot more information than I needed when I was starting the program - and maybe even a little demotivating (yeah, right. Running is *fun*, whatever). But I think it's important to know that the effort you make with the Couch to 5k program is right on for increasing your speed and stamina going forward. Those two minutes you add each week for the last three weeks? That's your 10% right there.

likitisplit

Oooh! Just ran into this great article that sums it all up:

http://www.runnersworld.com/health/10-laws-injury-prevention

Resa52

The RunDouble C25k ap actually has a training program in it that's designed entirely for increasing speed!

fitplease

Hi everyone! I am currently on week 7. I can completely run the 25 minutes but only at a 4.5. I was wondering if by restarting the program (after completing all weeks) but increasing the speed, would that help increase my overall 3 mile speed? For example, my first week I would walk at a 3.0 and jog at 4.5. If i restarted and bumped it up to a jog at 4.5 and a run at 6.0 would this help? Has anyone tried this and had success?

Am I understanding you correctly? You run a 4.5 minute mile? That is faster than some of the folks who I have met who are training for an ultra marathon .

stoked2b

Am I understanding you correctly? You run a 4.5 minute mile? That is faster than some of the folks who I have met who are training for an ultra marathon .

No, those are speeds in mph. So 4.5 mph is approx 13 1/2 minute mile. 6 mph is a 10 minute mile.

bostonwolf

You would essentially be doing interval training three times a week which is probably excessive.

Find a good interval program and do that and do two longer runs per week, maybe add in some hills. that should be more than enough.

likitisplit

WAY more than enough. The Runners World coach has me doing interval training every other week starting in 3 weeks. We really are fresh out of the gate, you know. Base Miles!!!!