Tips for increasing running pace
SaraC1977
Posts: 51
I'm pretty new to running. I started with a couch to 5K app back in Feb-13. By Apr-13, I ran my first 5K and have since did 4. My pace started around 13:50 and slowly I've gotten it down to about a 11:55. I tried to use a 10K app for training but it increased the mileage way too fast for me. While I was able to do the 4 miler that first week, it wanted me to do 5 miles by the 2nd week! Not gonna happen as I still gasped for air trying to do 4 miles.
That being said, I ditched that app for now and am just concentrating on trying to pick up my pace. I recently was able to lower to 11.20 but that was only for 2 miles. When I do 3 miles, it goes back up to 11:55. I hate running on the treadmill, especially when the weather is so nice. Is there a way to run outside and push the pace? I use runkeeper and it lets me know in 0.5 mile increments what my pace is, but by that time, I've already ruined my pace if I've been running to slow. Also, since I've been doing this for 6 months now, I feel like I should be way faster than 11.20. My goal is just to be able to run a 10-10:30 mile and keep that pace for a 5K. Any suggestions how to do so for outside running? Lastly, I should mention that I do walk and cycle outside as well. For example, I ran on Tues for 2 miles, biked on Wed for 10.0 miles and then walked last night for 4.20 miles.
Any help would be appreciated!
That being said, I ditched that app for now and am just concentrating on trying to pick up my pace. I recently was able to lower to 11.20 but that was only for 2 miles. When I do 3 miles, it goes back up to 11:55. I hate running on the treadmill, especially when the weather is so nice. Is there a way to run outside and push the pace? I use runkeeper and it lets me know in 0.5 mile increments what my pace is, but by that time, I've already ruined my pace if I've been running to slow. Also, since I've been doing this for 6 months now, I feel like I should be way faster than 11.20. My goal is just to be able to run a 10-10:30 mile and keep that pace for a 5K. Any suggestions how to do so for outside running? Lastly, I should mention that I do walk and cycle outside as well. For example, I ran on Tues for 2 miles, biked on Wed for 10.0 miles and then walked last night for 4.20 miles.
Any help would be appreciated!
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Replies
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Increasing your training volume, especially early on, will improve your pace.0
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I'm pretty new to running. I started with a couch to 5K app back in Feb-13. By Apr-13, I ran my first 5K and have since did 4. My pace started around 13:50 and slowly I've gotten it down to about a 11:55. I tried to use a 10K app for training but it increased the mileage way too fast for me. While I was able to do the 4 miler that first week, it wanted me to do 5 miles by the 2nd week! Not gonna happen as I still gasped for air trying to do 4 miles.
That being said, I ditched that app for now and am just concentrating on trying to pick up my pace. I recently was able to lower to 11.20 but that was only for 2 miles. When I do 3 miles, it goes back up to 11:55. I hate running on the treadmill, especially when the weather is so nice. Is there a way to run outside and push the pace? I use runkeeper and it lets me know in 0.5 mile increments what my pace is, but by that time, I've already ruined my pace if I've been running to slow. Also, since I've been doing this for 6 months now, I feel like I should be way faster than 11.20. My goal is just to be able to run a 10-10:30 mile and keep that pace for a 5K. Any suggestions how to do so for outside running? Lastly, I should mention that I do walk and cycle outside as well. For example, I ran on Tues for 2 miles, biked on Wed for 10.0 miles and then walked last night for 4.20 miles.
Any help would be appreciated!
As long as you are gasping for air forget about pace, focus on base. (LFMF.....we've all been there)
Focus on running slower but longer, as your aerobic base improves you can then start worrying about speed. One of my coaches once said (and I'm paraphrasing) not to worry about running a fast 5K until you could run a slow 10K.
The more you run and the longer you run the easier it will be to improve your pace.0 -
As others have said, the best way for newer runners to increase pace is to increase the volume. More runs, slowly increasing both your normal and your longer runs. Runs should typically be done at a conversational pace, where you can speak in complete sentences. You will find your pace picks up doing this.0
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Sprints/ladder training is crucial in increasing speed.
Take at least one day a week, don't focus on distance, just sprinting followed by short rests.0 -
The more you run, the beter you get at running.
Get out there - run distance, run sprints, run hills, just run!0 -
Thanks everyone! So I should go back to the 10K app and just dont' worry about running 12+ minute paces?
I don't always gasp for air btw. I'm pretty good up until 3 miles. It's when I started to try to do 4 miles. I did it only twice and then the training for the following week had me doing a 5 mile run. I was thinking "If I can barely do 4 miles, how am I going to run 5 miles in a few days?" That's when I gave up and just went back to running 2-3.5 mile runs.0 -
Sprints/ladder training is crucial in increasing speed.
Take at least one day a week, don't focus on distance, just sprinting followed by short rests.
I've done sprints. What is "ladder training?
Thanks0 -
You don't need sprints, intervals, ladder training, or anything of the sorts at this point. Run more, mostly slow, sometimes fast. When you get tired of that, run more, mostly slow, sometimes fast. It may not sound fancy but it doesn't need to be. I used to run 11-12 minute miles and now run 8-9 minute miles simply by building a base and being consistent in my running.0
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The more you run, the beter you get at running.
Get out there - run distance, run sprints, run hills, just run!
this!
I am a "slow" runner - my pace can go anywhere from 9:50 to 12:30, just depends on the circumstances. no matter how slow you go you're still beating everyone on the couch.
I've found when I stick to shorter distances (5k) I get faster but when I run for distance (I am training for my 2nd half marathon) I tend to slow my pace down so I can go farther.
drink water, keep running, focus on breathing. find a friend to run with! i find when I run with a friend outside, it motivates me to keep going and go faster! you can cheer each other on and race
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Increase volume is what I have been told too... in the same situation just want to improve/maintain my 5k times, maybe run longer distances.
Anyway...
Thought you'd like to know about the Nike+ app, its what I use to track my running, it constantly tells you your pace on screen and will read it out to you too if you press the right area on the screen, as well as telling you how fast you are averaging each kilometre. I use it on my iPhone and you can login to the website to see your runs etc on the computer too.
Hope that helps!
Good luck with it all!0 -
Sorry to seen stupid; but by volume do you mean the quantity/ times your run per week, or running for more time each time you do run?
I've started with jogging to kick start my exercise as i've done very little previously. Currently I walk/ jog a 5k weekly, in about 40 mins. In a years time I want to jog a full 5k in under 31 mins (10 mins of my this years attempt) is that reasonable?
Thanks0 -
Sprints/ladder training is crucial in increasing speed.
Take at least one day a week, don't focus on distance, just sprinting followed by short rests.
For a newer runner, this is simply wrong.0 -
Just keep running. And then run more. Your pace will come down. You need to build endurance first, and then worry about your pace later. When you can comfortably do 3 miles, swap out one weekly run for a 30 minute interval workout. For now though, all you need to do is keep running.0
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Sorry to seen stupid; but by volume do you mean the quantity/ times your run per week, or running for more time each time you do run?
I've started with jogging to kick start my exercise as i've done very little previously. Currently I walk/ jog a 5k weekly, in about 40 mins. In a years time I want to jog a full 5k in under 31 mins (10 mins of my this years attempt) is that reasonable?
Thanks
That's a reasonable goal. Just (slowly) start extending the running intervals by like a block, or 30 seconds, and slowly shortening the walking intervals. If you chip away at it, you'll eventually be running the whole thing.0 -
The "Couch to 5k" and "Learn to run 10k" programs for new runners use variations of ladders/intervals.0
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How many times per week do you run?I'm pretty new to running. I started with a couch to 5K app back in Feb-13. By Apr-13, I ran my first 5K and have since did 4. My pace started around 13:50 and slowly I've gotten it down to about a 11:55. I tried to use a 10K app for training but it increased the mileage way too fast for me. While I was able to do the 4 miler that first week, it wanted me to do 5 miles by the 2nd week! Not gonna happen as I still gasped for air trying to do 4 miles.
That being said, I ditched that app for now and am just concentrating on trying to pick up my pace. I recently was able to lower to 11.20 but that was only for 2 miles. When I do 3 miles, it goes back up to 11:55. I hate running on the treadmill, especially when the weather is so nice. Is there a way to run outside and push the pace? I use runkeeper and it lets me know in 0.5 mile increments what my pace is, but by that time, I've already ruined my pace if I've been running to slow. Also, since I've been doing this for 6 months now, I feel like I should be way faster than 11.20. My goal is just to be able to run a 10-10:30 mile and keep that pace for a 5K. Any suggestions how to do so for outside running? Lastly, I should mention that I do walk and cycle outside as well. For example, I ran on Tues for 2 miles, biked on Wed for 10.0 miles and then walked last night for 4.20 miles.
Any help would be appreciated!
If say, you train three times per week, try this:
1) one day run at a comfortable pace but run for quarter of a mile longer than your previous longest run
2) next run day, run at three miles but at a faster pace than normal
3) third run day, fartlek = run half mile at slow pace, half mile at pushed pace and a lot faster than you would normally run, half mile at jog and continue for four miles.
Steps 2 and 3 will break the stride pattern you have fallen into, step 1 will increase your stamina.0 -
I have a simple suggestion that will likely improve your pace more than all these other things combined (well, except to practice - you need to do that!): focus on making sure you run with correct form. It's AMAZING how much faster you run without thinking about it if you make sure your arms aren't crossing in front of your body, that you're swinging your arms when you run, etc. (Don't run with dinosaur arms!)0
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Sorry to seen stupid; but by volume do you mean the quantity/ times your run per week, or running for more time each time you do run?
I've started with jogging to kick start my exercise as i've done very little previously. Currently I walk/ jog a 5k weekly, in about 40 mins. In a years time I want to jog a full 5k in under 31 mins (10 mins of my this years attempt) is that reasonable?
Thanks
Both. If you are already at 3 days a week for running, add a fourth day. After your are super comfortable with 4 days a week, add a fifth. You can also designate one day a week as a "long" run. Every week try to make your long run slightly longer than the last week, and then every few weeks take a break from the long run.
A general rule some people follow is to increase their weekly mileage by no more than 10% per week and then have a long run of no more than 40%-50% of their total weekly mileage.0 -
A good playlist can also make all the difference. When you have music with a nice beat, the run can be a lot less painful.
Someone recently directed me to jog.fm. It gives you song suggestions depending on how fast you run/want to run. Seriously, though. My normal pace is around 10:00, but a good song can get me down to 8:00.
Happy running!0 -
In the beginning leave your watch at home. You need to build distance and enjoy running.0
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Thanks for all the tips! I guess I will just stop worrying about pace and go back to mileage again. For those who asked, I run about 4 x's a week at 2-4 miles each time. So I may run 2, then 3, then 3 and then 4 or some variation. It really depends how I'm feeling. If it's a nice cool night, I try to push it to 4 miles. If it's a hot and humid Saturday afternoon, I will probably just do 2 miles.
I may also walk or bike on non-running days and that's about it. I will try to up it to either: an extra day of running for 3 miles or perhaps keeping the 4 days and increase the mileage to at least 3-4 miles each time. If I get really tired after 3 miles, I will simply slow down.
Thanks, again.0 -
Sprints/ladder training is crucial in increasing speed.
Take at least one day a week, don't focus on distance, just sprinting followed by short rests.
For a newer runner, this is simply wrong.
Agreed. Newer runners don't have the base to support the speed work. Volume is the key. Run more easy, conversational pace miles0 -
You don't need sprints, intervals, ladder training, or anything of the sorts at this point. Run more, mostly slow, sometimes fast. When you get tired of that, run more, mostly slow, sometimes fast. It may not sound fancy but it doesn't need to be. I used to run 11-12 minute miles and now run 8-9 minute miles simply by building a base and being consistent in my running.
That's inpirational! Thanks0 -
agree with all the increase volume advice. I'm a new runner (started around feb this year) and my first race ever was a 10K in july. I found myself running around 12-13 minute mile pace for longer runs, but was running at ~20-25 miles a week and ended up running the 10K at around 9:15 pace (fastest tempo run was 10:00 for 4 miles up to that point) and my pace was pretty consistent with no more than 15-20 second difference mile to mile. Now I'm training for a half and am up to 11 min/mile comfortably for 11 miles (now my legs get tired before I'm out of breath). Some advice that helped me with long slow runs "if you don't think you're going to slow, you're probably going too fast"0
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Some advice that helped me with long slow runs "if you don't think you're going to slow, you're probably going too fast"
Don't necessarily agree with this. The long run shouldn't be slower than your easy run pace. If you have to slow down to get through the longer distance, than you are running your shorter, easy runs too fast!0 -
Run 4 times a week.
Consistent weekly mileage between 20 and 30 miles.
Once a week run more than 90 minutes. 2 hrs is better.
Keep the pace easy. Once a week run a little bit faster if you want (fartleks).
Periodically do a race or time trial to measure progress.
Once you stop getting better doing this then it's time to make some changes like formal speedwork, more running, higher mileage. However, you will keep getting better with what I wrote above for a while.0 -
There's a ton of great advice in this thread.
One thing I did that I helped me was to mix in some shorter runs occasionally - and just run them faster (so you could do 1.5 or two miles - but quickly). This made my "normal" pace feel a lot more comfortable on the longer runs.0 -
I started running 3 weeks ago to train for a 4k on Labor Day - so I appreciate the advice on this thread. What really worked for me in this time has been HIIT training. Switching between walking/jogging for a couple minutes, then giving it all I got for as long as I can - and keep alternating. I do this about 3 times a week and the 4th time I run I just jog the whole time. In 3 weeks I have gone from 32 minutes to 24 minutes on my 2.5 mile time.0
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Like several other people have said, pace improvement over distance comes with increased miles, not simply pushing a faster pace over more miles as you're running them.
What I do is have days where I focus on longer, slower miles, and then days where I'll push my speed, or work things like hills (I prefer hills over speed, to be honest, because I just don't come by enjoying running THAT fast.) I also go by effort, rather than simply pace, because that will tell me more accurately where I want to be, and I don't have to get caught up in numbers, because it's distracting me from listening to my body. I actually very rarely keep a pace time when I'm running, and instead focus on what's around me, and what my body is telling. me.
For instance, longer days, I aim for a pace where I could talk or sing along with my music. Yes, I'm breathing harder than if I were walking, but I'm not gasping, and could carry on a decent conversation if I wanted to. (Not that I do, since I run alone.) It allows you to add 1-2 more miles per run, which allows you to get a better aerobic endurance base to build upon.
For the speedier days, I'll aim to push the pace a bit past that comfort zone, but for fewer miles. You can do increments where you pick up the pace for a certain amount of time (say 1-3 minutes you push to a pace where you really couldn't carry on a conversation, but you don't feel the urge to stop and grasp your knees to catch your breath, and then 3-5 minutes a slower pace where you're closer to being able to talk). You can also just aim for fewer miles on those days, but keep a consistent feel with effort, like run 2 miles at a pace that feels like it's pushing you to breathe too fast to talk, but not fast enough where you're doubled over.
You can also work sprints. We did sprint work in cross-country in high school, though I hated it. We just did sets on a track where we'd sprint all-out for a certain distance (whatever the coach felt like doing that day), then either walk or jog as a recovery for a distance before sprinting again.
Really, the key is mixing things up. Slow runs, faster runs, sprints, hills, and varied types of terrains all help encourage your body to become more efficient, and you'll gradually get faster as a result.0
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