running pace

dejesus4
dejesus4 Posts: 32 Member
in Fitness and Exercise
Just curious what are your per mile pace for running?

I would like to increase my pace and looking for ways to do so. Any suggestions on how to go about doing this?

Replies

  • TX_Aggie_Dad
    TX_Aggie_Dad Posts: 173
    Depends on the distance, how much I've been focusing on running, etc. My current 5k pace is about a 7 1/2 minute mile pace but I've been as low as 6 1/2 per mile. Now if we are talking half marathon I'm more of a 9 minute pace and marathon closer to 10 minute per mile.

    Any advice would require more details on your current running/training plan, how long you've been running, how many miles you are running per week, current pace, etc.
  • sammyneb
    sammyneb Posts: 257
    depends on the "kind of run" My pace avg between 8'45"-11' depending on what I'm trying to accomplish that day or how far I'm running.

    What is your running like now? How often do you run? how many miles? do you run on a treadmill or outside? what is your goal, to be faster at shorter distances like 5K or longer like a half marathon?
  • belgerian
    belgerian Posts: 1,059 Member
    I am around 8-8.5 min mile on my longer runs 6-10 miles I could probably do a 7 to 7.5 on my shorter runs. But if your looking to increase your pace do Hill sprints a couple times a week along with splits sprint lets say 1/4 mile run for a 1/4 sprint 1/4 run 1/4 or however it works out for you. Also you would want to be able to sustain a decent distant before worrying about pacing but again Im far from a expert.
  • dejesus4
    dejesus4 Posts: 32 Member
    I generally always run outside occasionally the treadmill but I dont like to. Before having my son running felt easier and I could hold a better pace. I run 4-5 days a week miles vary depending on time that I have most times anywhere between 4-9 being once day is longer run others shorter. I ran 9 miles at about 12-13min pace. My 4-6 mile pace is about 10 1/2 to 11 min. I am trying to increase my speed some. I am planning to do a half over the summer maybe two.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    5k is 7mm
    half marathon is 9mm

    Lifting has made a big difference for me.
  • dsjohndrow
    dsjohndrow Posts: 1,820 Member
    My current pace for a 5K is 8:40. For a 10K it is 9:18 and for a 1/2 marathon it is 10:12.

    I increased by the following:
    - Losing weight! 10 pounds can me a lot.
    - Proper form. Leaning forward at the ankles and practicing breathing gave me a significant boost almost immediately.
    - Running longer distances than I was racing. My 5K got better running 10Ks.
    - Speed work and hills to some extent, but not like the long runs.
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    Anywhere from ~5:30 mile to 11:00 mile, depending on the object of the run. :)

    Running more will make you faster. Running faster will make you tired. :laugh:

    Just keep slowly building up your distance and you see your pace improve.
  • belgerian
    belgerian Posts: 1,059 Member
    Run some hills, maybe get a HRM to keep your HR up to 80 percent. I have not intended to increase my pacing but I have Hills Hills and more Hills where I run did I say I run Hills. That seems to have really helped increase my pacing.
  • KateRunsColorado
    KateRunsColorado Posts: 407 Member
    Depends, I've gotten a mile PR at 7:16, but generally run more like 8:30-10:30 minute miles depending on distance (8:30-9 for distances under 3-4 miles; around 9 minute miles for 5-8 mile runs, and then 9:30-10:30 on long runs. Also if I'm doing any kind of hill work, that slows me down a lot as well).

    However, I used to run 11+ minute miles and have been getting much faster with practice. I started out by doing intervals on the Treadmill (example 2 minutes at a comfortable pace, 1 minute at a faster pace, and repeat) a couple days per week. Now I've started going to a group Speedwork session where we do various drills on the track at difference paces (for example, a ladder - 400m at 8 min/mile pace, then 1 recovery lap, then 800m at that same pace, then 1 recovery lap, 1200m, recovery, 1600m, then cool down). You can google "speedwork" and I'm sure you'll get all kinds of ideas.

    However, I have read, make sure you've been running for awhile before adding all of this into your routine. You want to make sure your endurance has been built up first! Good luck!
  • montana_girl
    montana_girl Posts: 1,403 Member
    My run pace varies from 10:20 to 11:45 minutes per mile, depends on how I feel, the distance I'm going and the route I take. It's still slow, but much better than the 13:00 to 14:00 pace I started out at! :laugh:
  • scottb81
    scottb81 Posts: 2,538 Member
    5k is 6:40
    Marathon is 8:06
    Daily runnning pace is generally 8:20 to 9:30 depending on the weather and how tired I am.

    The best way to increase your overall pace is to increase your aerobic capacity by running a lot of miles at a moderate easy pace and by running lots of long runs.

    Read: Athletic Training by Arthur Lydiard, available free at http://www.lydiardfoundation.org/pdfs/al_training_eng.pdf
  • scottb81
    scottb81 Posts: 2,538 Member
    I generally always run outside occasionally the treadmill but I dont like to. Before having my son running felt easier and I could hold a better pace. I run 4-5 days a week miles vary depending on time that I have most times anywhere between 4-9 being once day is longer run others shorter. I ran 9 miles at about 12-13min pace. My 4-6 mile pace is about 10 1/2 to 11 min. I am trying to increase my speed some. I am planning to do a half over the summer maybe two.
    You would benefit from a weekly tempo run. After a few weeks it will make running faster easier.
  • HMVOL7409
    HMVOL7409 Posts: 1,588 Member
    5K I can do 9:00-9:30; 1/2 Marathon I can hold steady at 10:00-10:15 mm. Still learning about negative splits for 1/2's but it's not easy. I'm not fast by any means but I don't care. Lifting and sprints helped me improve my pace and honestly it gets better with time and experience.
  • GiddyupTim
    GiddyupTim Posts: 2,819 Member
    Run with someone who is faster than you, so you are forced to keep up, or run speed intervals (most training programs have prescriptions for these you could borrow).
    I am surprised to see people write that lifting has helped them. I find that my legs are weak the day after lifting, and if I consider that day-after and the day-of-lifting, then there are two days i am not running and not increasing my aerobic capacity, which is key for running fast.
  • dejesus4
    dejesus4 Posts: 32 Member
    Thanks all MFP friends. Everyone is amazing:) Any ideas for a leg that tightens up. I drink tons of water and have babied it.
  • scottb81
    scottb81 Posts: 2,538 Member
    Sometimes I get a leg tightness problem. The solution I found was post run stretching and massage with "The Stick". Those two in combination usually loosen it up again after a few days.
  • sammyneb
    sammyneb Posts: 257
    I generally always run outside occasionally the treadmill but I dont like to. Before having my son running felt easier and I could hold a better pace. I run 4-5 days a week miles vary depending on time that I have most times anywhere between 4-9 being once day is longer run others shorter. I ran 9 miles at about 12-13min pace. My 4-6 mile pace is about 10 1/2 to 11 min. I am trying to increase my speed some. I am planning to do a half over the summer maybe two.

    I have run 3 halves my first two I ran in 2:21 and 5 months after my second one I ran my third one in 2:02....what happened in that 5 months? Speed work! and more miles! My first two training schedules barely had me hitting 30 miles a week. This one I was in the high 20's low 30's almost the whole training cycle. And once a week I added either hill or interval runs (hills, run up a hill at a hard pace for 90 seconds then slowly jog back down, and repeat. The intervals I ran were mainly 400 or 800 repeats (I hated the 800 repeats!) then on my second longer run of the week, part of the run (3-5 miles) I ran at tempo (basically goal speed for running the half)

    So basically in order to get faster, add miles (and run the long runs SLOOW, I learned that the hard way!) and change one of your weekly runs to some sort of speed training. Also googl Galloway's magic mile, it is a great way to see improvement. I went from my fastest mile being 8:21 to 7:03 in 12 weeks...
  • bostonwolf
    bostonwolf Posts: 3,038 Member
    Just curious what are your per mile pace for running?

    I would like to increase my pace and looking for ways to do so. Any suggestions on how to go about doing this?

    I'm between 12 and 13 minutes/mile depending on the race/weather.

    I grabbed a Runner's World guide to running that had a great interval series from Amby Burfoot, one of their regular contributors, that he designed especially for relatively new people. It is this.

    Warm up
    Run easy for 1 minute
    Run hard for 2 minutes (I strive for a pace I can just barely do for those 2 minutes)
    Run easy for 1 minute
    walk 1 minute

    back to run 1 minute and repeat.

    It's a great workout and will help you build your aerobic capacity.
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    Just curious what are your per mile pace for running?

    I would like to increase my pace and looking for ways to do so. Any suggestions on how to go about doing this?

    I'm between 12 and 13 minutes/mile depending on the race/weather.

    I grabbed a Runner's World guide to running that had a great interval series from Amby Burfoot, one of their regular contributors, that he designed especially for relatively new people. It is this.

    Warm up
    Run easy for 1 minute
    Run hard for 2 minutes (I strive for a pace I can just barely do for those 2 minutes)
    Run easy for 1 minute
    walk 1 minute

    back to run 1 minute and repeat.

    It's a great workout and will help you build your aerobic capacity.

    This workout will actually not build aerobic capacity. It's run at LT pace, so it trains the body to clear lactate from the blood.

    Interval work is the icing on the cake. You have to have the cake first though. You get that by doing lots of slow, easy, conversational pace miles.
  • RunnerElizabeth
    RunnerElizabeth Posts: 1,091 Member
    I'm running 9min for 5k and 10:00 for a half marathon.

    When I first was able to run 5k without stopping I was running 12:30.

    Until recently (after my last half 2 weeks ago) I got faster by adding more miles, not doing speed work. Now I'm doing a combination of both and increased my running from 4 days a week to 5. I have a 10k in about 5 weeks, that will be my test to see if it's working.
  • iWaffle
    iWaffle Posts: 2,208 Member
    Running more will make you faster. Running faster will make you tired. :laugh:
    This is what I've found exactly to be true. Of course I just listen to what you and some others are saying and try and follow.

    Even with a single morning I don't have a constant steady pace. This morning's run was 8 miles. The first two were a warm up @ 10:11, 9:33 and then I dropped it down for the next 4 to 8:26, 8:33, 8:51, 8.38. You can't just go off of pace either. That 3rd mile in this second group included a bit of a hill and some really strong winds it started raining and I switched from shoes to a boat for the last two miles and ran it at an easier @ 9:41, 9:32.

    Yesterday morning's run was 6 miles @ 9:47 average pace so the entire thing was casual and easy. I didn't even care what the pace was.

    What does miles and miles of running buy you? This is from Sunday. 15 miles @ an 8:35 average pace and HR stayed in the upper 150s for most of this. I could have done this faster but I only get one rest day after my long run and there was no compelling reason to push this down closer to 8:00. That kept going through my head so I eased up on the pace a bit after mile 12. I seriously remembered what I see Carson say all the time. "Save all the speed for racing."

    15MileRun_zpscc863728.jpg
  • fatfrost
    fatfrost Posts: 367 Member
    Thanks all MFP friends. Everyone is amazing:) Any ideas for a leg that tightens up. I drink tons of water and have babied it.

    consider replacing your shoes more often. I used to have leg problems (calf, ankle, knee) when I ran. But I noticed that it would go away when I bought a pair of new running shoes. At this point, I buy a new pair every other month and I almost never have problems. It gets expensive, but it beats hobbling around. Also, this could be totally psychosomatic, but it seems to work for me.

    BRO-SCIENCE OUT!
  • WildcatMom82
    WildcatMom82 Posts: 564 Member
    Hills and cross training (plyo, strength, cardio kickboxing) have greatly bettered my pace. That and 5K training with the double stroller! My most recent (solo) run was average 10:28 mm pace on a hilly 3.5 mi course. When I started about a month and a half ago I was 11:30-11:40 on flat road. The last 4.5 miles I did was 10:45 pace (also hilly). I can't wait to get under 10!
  • mortyfit
    mortyfit Posts: 354 Member
    Do a Higdon training plan. It will make you put the right mileage in and more importantly, the right mix of runs (tempo, speedwork, easy, long)
    I started a couple years ago and was around a 9 1/2 pace.
    Now 5k pace is 6:40, 10k 6:50, half-marathon 7:30, marathon 8:30.
  • Liz_Mfp
    Liz_Mfp Posts: 172 Member
    I run at a certain heartbeat range. It improves incrementally over time.
  • ThickMcRunFast
    ThickMcRunFast Posts: 22,511 Member
    I used to run a marathon around 10/min miles,
    now its 7:30 min/mile

    weekly speed work/tempo runs, hill repeats, and lots of strength training helped me.
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    I used to run a marathon around 10/min miles,
    now its 7:30 min/mile

    weekly speed work/tempo runs, hill repeats, and lots of strength training helped me.

    And how many miles per week average?

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