Running Faster and Farther

kmard81
kmard81 Posts: 212 Member
in Fitness and Exercise
I have been running since February of 2013. I ran my first 5K in April (36min), my 2nd 5K in September (34min) a 10K in October (1hr 15min) and yesterday I ran an 8K. It took me 62 minutes to do the whole 5 miles. I am happy that the first three miles, it took me 32 minutes..so a new record! But then it took me 30 minutes to do the last TWO miles. Everyone says to pace yourself and I did, but I fizzled out. How do you prepare yourself to run longer. Would you say running longer distances, lifting, a combo of both?

I am super syked that I beat my 5K record, but would have liked to keep the pace through the entire run.

Replies

  • _Zardoz_
    _Zardoz_ Posts: 3,987 Member
    A mixture of pounding the miles and some intervals. I recently got my 5 mile time down to 54 minutes from over 60 minutes. I started to intersperse some speed sessions into my weeks some basic intervals and some Progression runs I also though increased my overall weekly mileage. This has improved my speed on both my 5 mile and my 10 mile runs and overall my average mile pace has increased. There's plenty of advice and i'm sure you'll get loads of replies just remember to listen to the advice but take what works for you from it and don't be afraid to experiment or discard advice if it doesn't suit. Good luck and great running so far
  • alikonda
    alikonda Posts: 2,358 Member
    What is your weekly mileage/routine?
  • ThickMcRunFast
    ThickMcRunFast Posts: 22,511 Member
    What is your weekly mileage/routine?

    x2

    Mostly its miles on your legs. Distance first, then you can worry about speed.

    Intervals, tempo runs, hill repeats, all of these just sharpen the aerobic base you build up with distance.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    What is your weekly mileage/routine?

    x2

    Mostly its miles on your legs. Distance first, then you can worry about speed.

    Intervals, tempo runs, hill repeats, all of these just sharpen the aerobic base you build up with distance.
    x3
    I started running in Feb/13 also. I put on 1200 miles. I did some hill repeats earlier in the year and not nearly enough intervals, lots of tempos. I wish I balanced it out more. Did a lot of distance running every day and it still dropped my time down within 5 seconds of my goal.
  • SassyCalyGirl
    SassyCalyGirl Posts: 1,932 Member
    What is your weekly mileage/routine?

    x2

    Mostly its miles on your legs. Distance first, then you can worry about speed.

    Intervals, tempo runs, hill repeats, all of these just sharpen the aerobic base you build up with distance.
    x3
    I started running in Feb/13 also. I put on 1200 miles. I did some hill repeats earlier in the year and not nearly enough intervals, lots of tempos. I wish I balanced it out more. Did a lot of distance running every day and it still dropped my time down within 5 seconds of my goal.

    x4
  • summertime_girl
    summertime_girl Posts: 3,945 Member
    I thought this book was helpful:

    http://www.amazon.com/Runners-World-Less-Faster-Revolutionary/dp/159486649X

    The key feature is the "3 plus 2" program, which each week consists of:

    -3 quality runs, including track repeats, the tempo run, and the long run, which are designed to work together to improve endurance, lactate-threshold running pace, and leg speed

    -2 aerobic cross-training workouts, such as swimming, rowing, or pedaling a stationary bike, which are designed to improve endurance while helping to avoid burnout
  • melaniecheeks
    melaniecheeks Posts: 6,349 Member
    It's a whole lot of things.

    Run longer distances.
    Run hills.
    Do interval training.
    Do strength training
    Do fun runs- colour runs, park runs, run with your dog to, get variety.
  • _Josee_
    _Josee_ Posts: 625 Member
    What is your weekly mileage/routine?

    x2

    Mostly its miles on your legs. Distance first, then you can worry about speed.

    Intervals, tempo runs, hill repeats, all of these just sharpen the aerobic base you build up with distance.
    x3
    I started running in Feb/13 also. I put on 1200 miles. I did some hill repeats earlier in the year and not nearly enough intervals, lots of tempos. I wish I balanced it out more. Did a lot of distance running every day and it still dropped my time down within 5 seconds of my goal.

    x4

    x5.

    Forget about hills and speed work. Run more miles.
  • SonicDeathMonkey80
    SonicDeathMonkey80 Posts: 4,489 Member
    What is your weekly mileage/routine?

    x2

    Mostly its miles on your legs. Distance first, then you can worry about speed.

    Intervals, tempo runs, hill repeats, all of these just sharpen the aerobic base you build up with distance.
    x3
    I started running in Feb/13 also. I put on 1200 miles. I did some hill repeats earlier in the year and not nearly enough intervals, lots of tempos. I wish I balanced it out more. Did a lot of distance running every day and it still dropped my time down within 5 seconds of my goal.

    x4

    x5.

    Forget about hills and speed work. Run more miles.

    Agree. If you're running >30min 5k and >1hr 10k, your problem isn't speed it is aerobic capacity. Only way to build that is more miles and more time.
  • bluefox9er
    bluefox9er Posts: 2,917 Member
    [/quote]


    Forget about hills and speed work. Run more miles.
    [/quote]

    absolute truth ^^^^^
  • CheekyRunner
    CheekyRunner Posts: 105 Member
    Longer runs = faster runs on race day :) Up your mileage and you will see improvements :bigsmile:
  • Idahoshaw
    Idahoshaw Posts: 8 Member
    2 years ago I ran my mile in about 10 minutes and thought that was fast. But the next year I didn't run at all, but I did a lot of strength training, stair master, hills on the treadmill and HIIT classes. A year later I decided to go for my first run in over a year and ran 5 mile with an 8 minute average per mile. So, I would agree with some of the other posts; add hills, variety of cardio exercises, fun runs, strength training, endurance and speed runs.
  • kmard81
    kmard81 Posts: 212 Member
    Great advice, thanks!!

    It is funny how my first run...36mins seemed awesome, then you realize it really wasnt! Although I finished so thats good I imagine. But now I am on to improving...getting stronger and faster :)
  • Chewbacca262
    Chewbacca262 Posts: 25
    Are you using any running apps?
    I just started Runkeeper and it looks like they have free running plans from 5K up to Marathons.
  • DangerJim71
    DangerJim71 Posts: 361 Member
    Great advice, thanks!!

    It is funny how my first run...36mins seemed awesome, then you realize it really wasnt! Although I finished so thats good I imagine. But now I am on to improving...getting stronger and faster :)

    It was awesome, don't sell yourself short. But there is nothing wrong with wanting to get better.

    I run 3x per week with one day of speed, one day tempo and one day long. I also do a lot of swimming and cycling which I think have helped a lot with the added bonus finishing some triathlons.

    I've gone from a 36 min 5k to 22 min in about 18 months with a lot of work and dedication.

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