How to get better at running?

hula808

I've done some 5k's and 10k races. Times are slower than Id like and Im really pushing myself. What is the best way to get faster and feel easier? Feeling discouraged by having my butt so easily kicked... My goal is a half marathon i under 1:45, 5k regularly under 30minutes (currently hovers between 29-32minutes and my 10k last week was 1:02...would have preferred 50 or less.

Would following a half marathon training program help? I run about 3X's a week between 6-9k. My improvement over the last 6-7 months has been minimal 8k in 52minutes 10k in 1:02...just looking for advice on getting better/faster/easier.
thx

TylerJ76

The best advice I ever got about running is to run more often, and to slow down.

billsica

5k and marathon are going to be different programs.
under 30 for a 5k is good. you need to do interval training.

I usually do a long run once a week and shorter runs the other 2 days.

RandomMiranda

Incorporate interval training. http://www.active.com/running/Articles/Use_interval_training_to_hit_your_5K_and_10K_potential
I haven't tried to set PRs (I usually forget to look at my time), but running intervals has helped my speed and endurance. Plus I feel pretty badass sprinting on the treadmill, even if only for 30 seconds.

deemartin2

Bump

rduhlir

The best advice I ever got about running is to run more often, and to slow down.

Um...this person already is running halfs, I dont' think that this would be appropriate advice. Maybe for someone who is a beginner, but this person is obviously expert to advanced running.

I would say search out a good training schedule that incoorporates intervals, hills, sprints, and long runs. There are tons of training programs on coolrunning.com and on runner's world.

scottb81

Run more, mostly at an easy pace.

Run more - If you are running 3 times a week then progress will be slow. Run 4 times a week. Later, run 5, 6, or 7 days a week. Run twice a day sometimes.

Mostly at an easy pace. Note that this does not say slow pace. Your easy pace might be slow now but if you train correctly the easy pace will get faster. Easy pace is generally between 70 and 80% max heartrate. If you are tired you can run slower than that and still make progress but progress will be slower.

Running is built on aerobic capacity which is built by running a lot and running long often, mostly at an easy pace.

Read this: Athletic Training by Arthur Lydiard, available free at http://www.lydiardfoundation.org/pdfs/al_training_eng.pdf

katy_trail

stair intervals and lifting

1ConcreteGirl

get off the road, buy some trail shoes, and hit some hilly trails

you'll be amazed at what will happen to your times.

I went from 10 minute miles to 7:30 miles when I ran trails for a couple of months.

zeuslalala

Hal Higdon has programs for each skill level, and distance. I have very successfully improved on my times and accomplished my goals following his online programs. Check it out...if someone follows the program, there is no way they dont improve! enjoy.

bannedword

The only way to get faster is to run faster. Speed work. There is no other way.

That said, you're already plenty speedy. I understand wanting to be speedier, but you should recognize that you are speedy.

NavyKnightAh13

bump

godblessourhome

advice from hal higdon on facebook:

TIP OF THE DAY: There are three ways to improve as a runner: 1) run more miles; 2) run what miles you run faster; or 3) continue to run the same number of miles at the same pace, assuming consistency will allow you some improvement. It will, but the other two routes maybe offer a more effective way to achieve your performance goals. Be aware, however, that when you run farther and also run faster, you may increase your risk of injury.

bpotts44

You are going to have to run more and train in a structured way. 1:45 half is a tad over 8 min/mile pace. Its a realistic goal, but your 10k time is around 10 min/mile currently. I would reset my goals to the 9 min/mile range immediately and then try to get down.

cms721

Hills and Hal Higdon.

short_nerdy_lady

You are much further along then me so I have no advice but bumping thread to see if I can learn from this thread.

Kasaya20

As Runner's World usually puts it "bottom line is, hills make you faster". You need to get a structured training plan; I usually use the Hal Higdon intermediate plan. Go to McMillan running calculator and input your current pace (NOTE: use your current pace and not your desired pace) and try to run different training sessions using the speeds you will get from the calculator. You will need to do speed workouts, tempo runs, hill repeats along with recovery jogs and your usual long run. The plans usually have you switch things up week after week so that you are not overdoing it each week. As you approach closer to race day (assuming that you already have a half in mind that you are going to sign up for) I would strongly encourage you to practice race goal pace on the second half of your long runs. You will also need to put in more days of training as 3 days a week just won't cut it. Good luck and happy training

momofJandA

from my experience 2 things: run more and interval training.
The longer my "long" runs get the faster my "short" runs are (5K PR 24:06, Half PR 1:46- goal is 21 minutes and 1:40 this year)

Shampres

I've done nine half-marathons and several 10ks and 5ks. My advice to you would be to set one goal at a time. Decide what distance first, and then set a time goal. Since you want to work up to half marathons, I suggest you set a 5k goal for, say, June 15. Then a 10k goal for the end of July. Benefit of this is that it works up to the distance you want to do, and since it's summer, you'll be training for shorter distances when it's hotter out.

Move into half marathon training around August.

Google Hal Higdon. He has a TON of training plans and they are free. Active.com has a number of plans you can buy. I've used both of these options with success.

Generally speaking, interval training makes you faster. The long, slow run gives you endurance. Both kinds of training are important regardless of the distance you're training for because you have train both kinds of muscle fibers. You could also consider a weight training program that focuses on lower body and work your core too. By engaging your body in weight training, you are training every part of your body to support your runs and you'll heal quicker from runs, reduce risk of injury, and your body will move more efficiently, therefore going faster - which is your goal.

Nutrition is important - don't be afraid of carbs, and eat breakfast before you run. Everyone is different so find what works for you. Have protein after a run to heal faster.

Good luck!

dsjohndrow

I am only a little faster than you are. I can for sure tell you that the longer runs increased my speed for the shorter runs. I did the half in 2:15. I also noticed the my push level dropped for the shorter runs even though they were faster. So, to get that back, I have started doing mixed speed runs and that seems to help. I give all I have for 2 miles, then do an easy 2, and then push it hard for a mile. The other day I did 2 miles in 15 minutes which was a record for me.

This past Sunday I had a PR 10K from the 2 mile push, the mile easy, and another 2 mile push. When I was at the finish, I had nothing left. More details on my progress here.
https://www.myfitnesspal.com/blog/dsjohndrow/view/finishing-is-winning-525584

You can do it!

dsjohndrow

Run more, mostly at an easy pace.

Run more - If you are running 3 times a week then progress will be slow. Run 4 times a week. Later, run 5, 6, or 7 days a week. Run twice a day sometimes.

Mostly at an easy pace. Note that this does not say slow pace. Your easy pace might be slow now but if you train correctly the easy pace will get faster. Easy pace is generally between 70 and 80% max heartrate. If you are tired you can run slower than that and still make progress but progress will be slower.

Running is built on aerobic capacity which is built by running a lot and running long often, mostly at an easy pace.

Read this: Athletic Training by Arthur Lydiard, available free at http://www.lydiardfoundation.org/pdfs/al_training_eng.pdf

Scott is a genius! And great MFP friend.

JessMason24

bump...

aaronlawrenc

Doodlewhopper

Keep in mind that age is a big factor in running pace, though your times are impressive.

Run hills. Run fartleks. Strengthen your core and legs. Include rest days, over training will diminish your gains. Properly fuel your runs.

Doodlewhopper

I am only a little faster than you are. I can for sure tell you that the longer runs increased my speed for the shorter runs. I did the half in 2:15. I also noticed the my push level dropped for the shorter runs even though they were faster. So, to get that back, I have started doing mixed speed runs and that seems to help. I give all I have for 2 miles, then do an easy 2, and then push it hard for a mile. The other day I did 2 miles in 15 minutes which was a record for me.

This past Sunday I had a PR 10K from the 2 mile push, the mile easy, and another 2 mile push. When I was at the finish, I had nothing left. More details on my progress here.
https://www.myfitnesspal.com/blog/dsjohndrow/view/finishing-is-winning-525584

You can do it!

Youre 54 years old and ran 2 miles in 15 minutes! Youre exceptional. Congrats.

scottb81

Age is a factor, but a lot of the diminished physical capacity that was once thought to be from aging is now known to be mostly due to weight gain and diminished training.

The best people in their 50s and beyond aren't going to beat the best people in ther 30s but most can do a whole lot more than they give themselves credit for if they want it and train for it.

Take Ed Whitlock for example. He is obviosly very talented but he runs a 1:36 half marathon and 3:15 marathon at 80 years old. He does this by continuing to train hard and runs between 90 minutes and 3 hours every day at around a 9:00/mi pace. He also races a lot as his only speedwork.

hula808

From things Ive read, I've been under the impression its not good to run every day, that you need a rest day in between. Is this not right?
Kind of changes everything...

Run more, mostly at an easy pace.

Run more - If you are running 3 times a week then progress will be slow. Run 4 times a week. Later, run 5, 6, or 7 days a week. Run twice a day sometimes.

Mostly at an easy pace. Note that this does not say slow pace. Your easy pace might be slow now but if you train correctly the easy pace will get faster. Easy pace is generally between 70 and 80% max heartrate. If you are tired you can run slower than that and still make progress but progress will be slower.

Running is built on aerobic capacity which is built by running a lot and running long often, mostly at an easy pace.

Read this: Athletic Training by Arthur Lydiard, available free at http://www.lydiardfoundation.org/pdfs/al_training_eng.pdf

Lind5ay90

-Run more often...don't let yourself go a few days in between
-Every month, up your distance even if it's by .08 of a mile
-Slow your pace down.
-For me, the first mile is the HARDEST. Push through it or if you have to walk, briskly walk and chalk that mile up to a warm up. You'll be amazed at how much further you can go when you pick up your pace again

Just_Jon

Definitely agree with checking out Hal Higdon's training plans. I've used them for many years. You'll find that the advanced plans will include interval training, pace runs, and tempo runs. I've found all of these helpful for increasing my speed. Another thing that helped was entering more races. Running a 5K every month improved my times immensely.

Good luck!

Just_Jon

From things Ive read, I've been under the impression its not good to run every day, that you need a rest day in between. Is this not right?
Kind of changes everything...

Yes, you definitely need a rest day during the week. You may need two depending on your level of running and your age. Running at high intensity every day, without rest, is an invite for an injury.

hula808

Wholey eff! Funny!