Any Other Slow Runners?

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  • _Terrapin_
    _Terrapin_ Posts: 4,301 Member
    Slow is relative; you can try a Higdon training schedule. google search Hal Higdon and 5k or 10k, read and follow, simple. I used the 10k novice 8 week program and ran 4.5 miles non-stop at my longest run. A week later, I did 6.7 miles as part of a relay 1/2, other runners around you and your will to keep going will get you to finish. My 5k times have steadily dropped since I started running longer distances and following a training schedule. And I joined a winter running 5k series; best of luck, and continued success.
  • RunnerElizabeth
    RunnerElizabeth Posts: 1,091 Member
    June of 2012 i was running 5k in 40 mins. Jan 2014 i ran a 5k in 26:04. So that was a 13+ pace to 8:21.

    I didn't do a single fartlek or speed interval. I trained for 4 half marathons. It was from increasing my mileage. 25-35 miles per week (got there gradually of course) and my long runs are generally always over 10 miles. My HM hasn't fared as well, 2:22 to 2:06 in a year, but it has improved.

    This has worked for me and I have asthma, so I don't even have fully functioning healthy lungs.
  • michable
    michable Posts: 312 Member
    This is really old school, but I borrowed a running book from my local library. Heaps of great info, and heaps of training programs for every race distance and ability level. The program I'm doing incorporates speed work - 1 interval run / week, 1 tempo run / week, as well as a steady run and a long run. Later in the program there are sprints and hill repeats. Intervals and tempo runs have helped me increase my pace.

    The best tips I can give: First; increase your cadence (just means take shorter, faster steps - uptempo music will help). This will make you run faster. Second; run across the ground, don't bound over it.
  • Daisy471
    Daisy471 Posts: 409 Member
    It looks like we are in the same club because I have been running a 12-13 min mile.

    Me too! I'm training for a HM and all my long runs have been at 12-13 min mile pace.

    What helps me push my pace the best is running with someone slightly faster than me. I've been a 12 min miler forever. Last fall I trained for a 10k, not worrying about pace at all. I think I ran that at about a 12:30 pace. Six days later I ran our local turkey trot and I ran that at about 11:40 pace. A few days after that I went to a group run and tried to catch up to a friend the whole way. I never caught her, but completed the 3 miles at under an 11 min/mile pace. I don't think I've gotten under 12 min/mile since but right now my focus is distance, not speed.
  • michable
    michable Posts: 312 Member
    I'm also a slow runner. I was focussing more on distance, but in reality a slow steady pace was my comfort zone. I bit the bullet & now do intervals. But I do it in a fun way, I do the zombies run app, which has zombie chases & periodically throughout the run I have to run fast in order to evade the zombies. If I don't maintain a faster speed for a period of time then the zombies catch up to me. It's a fun way to incorporate the speed work.


    Now that does sound like a fun way to incorporate speed work! And what you said about getting out of your slow steady comfort zone is right. I used to do that, too, and it didn't make me faster. I had to actually run faster to run faster, if you know what I mean!
  • Hammie023
    Hammie023 Posts: 19 Member
    Whether you are a fast or slow runner doesn't matter. It is the fact that you are making the effort to start and finish that is important.
  • LouSmorals
    LouSmorals Posts: 93 Member
    No matter how slow you are you are still lapping the guys on the couch.

    Even when I was in high school and could swim 100 yards in under 1 min, I was a slow runner. My PR for a 5K is 33 min, and for a 10K ~1:15:00.
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    You can easily increase your speed by working on your stride and making sure that you are propelling yourself forward using your posterior chain rather than taking shorter strides and placing too much strain on the quads.

    I dont know a good way to explain it but I used to run track (sprinter) and the way I was taught to run looks very different than the way I see new runners run. Im still getting back into running shape and my easy chug run results in a 10:12 mile vs a 12 or 13 minute mile I see people with different form use
  • merpmerp95
    merpmerp95 Posts: 22
    The advice here is really helpful. My mile time is 13 minutes and I'm pretty happy with that considering almost 2 months ago I could barely run 90 seconds :P
  • Schtroumpfkin
    Schtroumpfkin Posts: 123 Member
    There is no shame in being slow, so I say embrace it.

    My first 5K race, it too me nearly 38 minutes - I was in the bottom 3% of all runners.

    My first 10K race was almost 80 minutes... I was last in my age/gender group.

    Thanks to Wombat94 for being honest and making being slow OK. I am letting "being slow" get in the way of training for my first 10k cos I am nervous as hell of "looking stupid". You're teaching me a lesson. Thanks.
  • brianpperkins
    brianpperkins Posts: 6,124 Member
    You can easily increase your speed by working on your stride and making sure that you are propelling yourself forward using your posterior chain rather than taking shorter strides and placing too much strain on the quads.

    I dont know a good way to explain it but I used to run track (sprinter) and the way I was taught to run looks very different than the way I see new runners run. Im still getting back into running shape and my easy chug run results in a 10:12 mile vs a 12 or 13 minute mile I see people with different form use

    Effective sprinting technique is different than effective distance running.

    Meb Keflezighi
    https://www.youtube.com/watch?v=_P1Y6b1RXM0


    Usain Bolt
    https://www.youtube.com/watch?v=4QrlPmK4B94

    Both world class runners in their discipline ... different cadences, strides, body position at impact, etc.

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