Push from a 10 min mile to a 9 min mile, advise please
oliviabog
Posts: 101
Want to get my speed up a little but i don't know the best way of doing this. Increase speed over short stretches was one idea. It would be really good to hear how others did it 
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Replies
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Yes, I agree. Integrate interval training once a week. Warm up with ~1 mile, then up your speed for ~400 meters, then slow down to recover for the same amount of time as it took you to run 400 meters. Repeat 4 times. run another mile or so for cool down. Over time, increase the number of repeats. This is a tough workout, but it works. Another option, slightly less structured is to run 'for two light poles or 3 mailboxes or two blocks', then recover for the same distance.
Integrating this type of training gave me a great speed bump...as a matter of fact, I went from a little over 10 min/mile to ~8:30 (depending on the race I was training for.) And I'm old. ;-)0 -
Try doing it in the evening once you have eaten a good lunch rather than on an empty tummy in the morning. Latter better for weight loss but you will have more stamina a few hours after a good meal.0
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Go farther to run faster. How long are you running? Speed/intervals/tempos are all good, but you need to make sure you have some mileage in there as well.0
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Well im aiming for a marathon in october/nov. Distance wise im up to 9 km and the day after im doing 6 because it harder the day after... So I've got to get a good mix of distance and speed.
I'll try the interval approach and slowly build it up, it sounds like you've had great results from that!
I tend to go running in the evening during the week and in the morning at the weekends because im a stay at home mum. But during the week i also walk with the kids and our golden retriever (who never seems to run out of energy). I'm beginning to think of taking the dog on some runs. Might actually tire him out for once!0 -
check out pacing music at jog.fm
- intervals and fartleks
- run for longer
- incorporate some hill trainings0 -
Sorry i meant half marathon, I'm not totally mad yet!!!0
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I've always been told to take a day off after your long runs.0
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I'm trying to do something similar to a marathon training schedule (I'm not starting proper marathon training till April). So I'm doing two days on and one day off. Hard run followed by easy run the next day then rest day. That's just similar to the bupa training schedule only I'm not doing as bigger distance as it says in the schedule as I know I need to build that up slowly.
I'm definitely looking forward to my rest day tomorrow 0 -
check out pacing music at jog.fm
- intervals and fartleks
- run for longer
- incorporate some hill trainings
How does one do hill training, there are hills in my normal route. Steep and gentle. Do you just run more hills or ind more hilly routes?0 -
increasing in speed =intervals or all out sprints
running stairs, hills
increasing endurance=increase distance
just keep going farther each time
until you have to walk
I used to run cross country (in another life)
so we had 2 mile runs every meet.
every fall i had to build up my running again
and that's exactly what we had to do
vary the runs between long distance and speed training
I was no faster than you are now, but gradually in practice
I was able to run a little more each day. to around 8min mile
and don't forget jump training
jump squats for example, but there's much more.
and you're prob. already doing weight lifting.
research the workouts that sprinters do
that's the sort of training you need for speed0 -
Miles. Just put in a lot of miles and get a good base for when you do start doing intervals. I'm doing my first half in June and I've barely done any intervals at all. I really just started adding some in last week for the first time. Here's an example of what running 100 - 150 miles a month will do for you.
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you could do it in laps, running the same hill over and over, or go over that part of your course and do different hills multiple times, it's up to you. you could also use stairs in a stadium, or your house.0
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i think its a good idea to work on your endurance first then speed, whichever you're working on,
it's hard to do both and still have weight training and rest days0 -
Most of the time a person's speed isn't the problem. Can you run one lap around a track (1/4 mile) in 2:15? If yes, then you already have the speed. What you lack is the endurance to maintain that speed over increasing distances.
The way to fix that is lots of easy miles (75% max heartrate and below) and an occasional tempo run (80 to 90% max heartrate).
If you do want to do intervals or other speedwork it shouldn't make up more than 5% of your weekly mileage.0 -
The consensus generally seems to be distance before speed with gradually incorporating intervals and tempo. I'm encouraged to see others progress. I'm also excited to build up my own.
Thank-you all so much 0 -
increasing in speed =intervals or all out sprints
running stairs, hills
increasing endurance=increase distance
just keep going farther each time
until you have to walk
I used to run cross country (in another life)
so we had 2 mile runs every meet.
every fall i had to build up my running again
and that's exactly what we had to do
vary the runs between long distance and speed training
I was no faster than you are now, but gradually in practice
I was able to run a little more each day. to around 8min mile
and don't forget jump training
jump squats for example, but there's much more.
and you're prob. already doing weight lifting.
research the workouts that sprinters do
that's the sort of training you need for speed
Thanks 0 -
I don't know how far you are running. If you are doing a 5K, I would suggest running a 10K. If it's a 10K, I would say do a half marathon. Sure, intervals, hills and speed runs are all good, but for me, my speed increased from running longer distance. Running hills only helped me stay the same speed on hills.
If you are running a marathon, then the strategy changes. I suggest Hal Higdon's training programs. You'll find one that works for you.0 -
I did the run less run faster plan and took my half marathon time from a 10:00 MPM to a 9:00 MPM in 3 months.0
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Miles. Just put in a lot of miles and get a good base for when you do start doing intervals.
This^
Also, running stairs has given me a huge improvement with my endurance and speed.0 -
Long runs at least once a week are key in getting faster, it will help with your endurance too. I've found the more miles i log in a week, the faster I am in races. For a half marathon I would use Hal Higdon's plan, it's easy to follow and slowly builds your long runs. But definitely more mileage and some speedwork sessions should help you get faster. Don't do speedwork till you have better endurance though. Always try to negative split also.0
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I agree with all of the above. I have ran two half marathons and am currently training for my third and fourth. Log lots of miles (don't overtrain, but log lots of miles this traning cycle I have actually been logging a lot more miles (avg. 29 a week vs. the 23-24 of the last cycle) I have started actual hill training (find a hill and run up it as fast as you for can 60-90 seconds then jog down, then repeat ( I did that once a week for 4 weeks and have already had a leap of improvement!) and I have just started interval training. About once every 3-4 weeks I run a magic mile (google magic mile Jeff Galloway) and I have improved that from 8:21 to 7:41 in 8 weeks. And Cross train. I run 4 days a week, cardio cross train two days a week and rest one day. (I will usually throw in some strenght training on cross training days too) But number 1. LOG LOTS OF MILES, 2. Your log run 3. speedwork (in order of importance)
Hope that helps 0 -
check out pacing music at jog.fm
- intervals and fartleks
- run for longer
- incorporate some hill trainings
Hills really help me. It's like lifting...if you increase your weight then next week go back down you're like "man this is easy".0 -
building speed, or sufficient endurance to sustain a faster pace to be more accurate came for me after running miles,miles,miles. and then more miles.0
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check out pacing music at jog.fm
- intervals and fartleks
- run for longer
- incorporate some hill trainings
How does one do hill training, there are hills in my normal route. Steep and gentle. Do you just run more hills or ind more hilly routes?
at the moment i do it by intervals until i can find suitable routes AND i'm fit enough to do them and not feel disheartened when i cant.
what i do now is to run up and down a good sized hill on my normal route. it's a side street that's a little over 250 m0 -
From this article: http://www.runnersworld.com/race-training/dirty-dozen?page=single
"MISTAKE 3: NEGLECT SPEED
In the summer of 1984, Andy DiConti (my best running buddy) and I moved to Santa Barbara to escape the Los Angeles smog. That summer, we logged more than 100 miles per week. And we ran it all -- long runs, short runs, hill runs, trail runs--at 6 minutes per mile or faster. I'd run a 4:10 mile the previous spring, and figured to destroy that time in the fall. Instead, come September, in a time trial, I could barely break 5 minutes.
Contrary to popular belief, we runners cannot live on high mileage alone. Even during base training, we benefit from a modest dose of faster training. Here's what happens when we skip strength and speed work entirely:
Atrophy of intermediate and fast-twitch fibers
Decrease in neuromuscular recruitment and efficiency
Increase in lactate accumulation during high-intensity exercise (and corresponding rise in acidosis)
Decreased muscle buffering capacity
Heck, it's a wonder I managed to break 5 minutes at all.
The Fix: Pick up the pace
Incorporating some faster training allows us to maintain strong fibers, retain neuromuscular efficiency and stop our buffering capacity from dwindling to the point of no return. Regular sessions of short hill repeats, fast strides or form drills reinforce muscle fiber and nervous system development. Moderate tempo, fartlek or hill runs preserve lactate removal and buffering capacity."
My own admittedly inexperienced opinion is that you need all three: speed, tempo and distance. If you are interested in challenging yourself a little, check out the furman first progam. There are prescribed paces that are, in their words "challenging, but doable". It is not a program for folks who want to just go for a run, but rather a focused program that so far, has worked well for me.
Good luck!0 -
Great suggestions in this thread!0
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From this article: http://www.runnersworld.com/race-training/dirty-dozen?page=single
"MISTAKE 3: NEGLECT SPEED
In the summer of 1984, Andy DiConti (my best running buddy) and I moved to Santa Barbara to escape the Los Angeles smog. That summer, we logged more than 100 miles per week. And we ran it all -- long runs, short runs, hill runs, trail runs--at 6 minutes per mile or faster. I'd run a 4:10 mile the previous spring, and figured to destroy that time in the fall. Instead, come September, in a time trial, I could barely break 5 minutes.
Contrary to popular belief, we runners cannot live on high mileage alone. Even during base training, we benefit from a modest dose of faster training. Here's what happens when we skip strength and speed work entirely:
Atrophy of intermediate and fast-twitch fibers
Decrease in neuromuscular recruitment and efficiency
Increase in lactate accumulation during high-intensity exercise (and corresponding rise in acidosis)
Decreased muscle buffering capacity
Heck, it's a wonder I managed to break 5 minutes at all.
The Fix: Pick up the pace
Incorporating some faster training allows us to maintain strong fibers, retain neuromuscular efficiency and stop our buffering capacity from dwindling to the point of no return. Regular sessions of short hill repeats, fast strides or form drills reinforce muscle fiber and nervous system development. Moderate tempo, fartlek or hill runs preserve lactate removal and buffering capacity."
My own admittedly inexperienced opinion is that you need all three: speed, tempo and distance. If you are interested in challenging yourself a little, check out the furman first progam. There are prescribed paces that are, in their words "challenging, but doable". It is not a program for folks who want to just go for a run, but rather a focused program that so far, has worked well for me.
Good luck!
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Thanks for that, i appreciate the physiology. Much to consider from this0
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