calling all runners

Grimmerick
Grimmerick Posts: 3,342 Member
edited October 1 in Fitness and Exercise
I have been running off and on for 2 years, more so in the last year but i have done a half marathon, and a few 5ks, and a mud run. I just feel like I don't seem to be getting any faster. I run at a 10:50 pace and it's been that way for a few months now. My boss wants to do the warrior dash she is tall and has a nice long stride, and I don't want to hold her back at the race. What can I do to increase my race pace?

Replies

  • kit_katty
    kit_katty Posts: 992 Member
    I'm rather new to running, just finished the C25k program, but I'm on another site called dailymile where runners of all sort are, if you post there I'm sure they can help. Otherwise, just go for endurance and pace increases as you go, or maybe do some interval training.
  • stelid
    stelid Posts: 60
    This is a great post! I would like to know this, too. I am in a rut myself.
  • nascardrea8
    nascardrea8 Posts: 10
    I'm new to running so i have been reading a lot.... go to active.com and search articles on there...lots of good information and tips... good luck
  • bprague
    bprague Posts: 564 Member
    The same way that you began running distance. You just need to build your pace now. Have five minutes at a higher pace, then bring it back down to your normal speed. Build up speed weekly by increasing the time you run at your higher pace.

    You can also try some HIIT running. That is known to increase speed as well.
  • nikkicarter13
    nikkicarter13 Posts: 231 Member
    Currently, my normal pace is about 9:30-10 min miles (for a 5k race). In my training I do sprints 1 day a week were I sprint about 8 min miles for 0.25 miles. I usually repeat the sprints 4-10 times. When I first started running (about 2 years ago) my pace was 11:30-12 min mile.
  • staceyseeger
    staceyseeger Posts: 778 Member
    My runs always consist of hills. They aren't fun :sad: , but the results sure are great :smile: . Just be careful...can get injured very easily.

    In one year, I dropped from a 11:25 pace to a 8:15 pace...of course, losing 50+lb sure helped. :wink:
  • KimertRuns13_1
    KimertRuns13_1 Posts: 702 Member
    Do you incorporate speed intervals into your running workouts? Those have helped me tremendously!

    I wouldn't look at reaching a fast pace on a race like a Warrior Dash though. Just go and have fun and do not worry about time.
  • bunchesonothing
    bunchesonothing Posts: 1,015 Member
    I have been running off and on for 2 years, more so in the last year but i have done a half marathon, and a few 5ks, and a mud run. I just feel like I don't seem to be getting any faster. I run at a 10:50 pace and it's been that way for a few months now. My boss wants to do the warrior dash she is tall and has a nice long stride, and I don't want to hold her back at the race. What can I do to increase my race pace?

    Unless she's a beast and can tear it up, those obstacles will probably slow her down considerably anyway.

    I would throw in speedwork if you want to get faster, though.
  • MissAnjy
    MissAnjy Posts: 2,480 Member
    there's something called speedwork & hills that help increase speed.

    ask this person (my sister) she's got a lot of info (and is very fast)

    ChRiStA_1983
  • Runs4Wine
    Runs4Wine Posts: 416 Member
    Currently, my normal pace is about 9:30-10 min miles (for a 5k race). In my training I do sprints 1 day a week were I sprint about 8 min miles for 0.25 miles. I usually repeat the sprints 4-10 times. When I first started running (about 2 years ago) my pace was 11:30-12 min mile.

    Two weeks ago I added this very thing to my training schedule after hearing so many people talk about it.

    In my sprint I run it for 1/4 mile then walk for about 1:30 and then repeat. I increase the amount of intervals every week or two (currently 7 intervals). I've already noticed a difference in my speed and endurance.

    I was a 11:00-11:30mm, and currently hovering around 10:00-10:30mm depending on distance.
  • crystalslight
    crystalslight Posts: 322 Member
    What helped me pick up speed, is running with someone with a faster pace. Start out going short distances at their pace. Then just add to it. Also runners magazine has tons of articles of how to increase pace. Maybe google it. Good luck :)
  • AZTrailRunner
    AZTrailRunner Posts: 1,199 Member
    Others already mentioned it, bit for more info see the link in my signature.
  • DizzieLittleLifter
    DizzieLittleLifter Posts: 1,020 Member
    Speed work and running with resistance. :smile:
  • rybo
    rybo Posts: 5,424 Member
    Lots of good advice already. Since you have the base you can do more speed work whether its on the track, or farleks, or some other kind of regular interval.
    I really believe in "tempo" runs. Push it to a little faster pace, but one that you can sustain for at least 10 minutes at first. Then you can keep building up from there. I also like to keep these kind of runs fairly flat. Save my hilly routes as a totally different objective.
  • AZTrailRunner
    AZTrailRunner Posts: 1,199 Member
    Lots of good advice already. Since you have the base you can do more speed work whether its on the track, or farleks, or some other kind of regular interval.
    I really believe in "tempo" runs. Push it to a little faster pace, but one that you can sustain for at least 10 minutes at first. Then you can keep building up from there. I also like to keep these kind of runs fairly flat. Save my hilly routes as a totally different objective.

    ^^^^ YEPPERS!!!

    As a fun challenge, I like to try to do Negative Splits on my Tempo runs. It really teaches you to dig down, and also learn how to pace properly.
  • tigerbluefly
    tigerbluefly Posts: 257 Member
    Hill training and speed work (Fartlek) will build your speed. Pretty much what everyone else has said.... :)
  • lovestobaketoo
    lovestobaketoo Posts: 76 Member
    I needed to know that too:) thanks all for the good advice, I too am stuck at the same speed, two years now.
  • rebeccask
    rebeccask Posts: 140 Member
    Thanks for the good advice!
  • arc918
    arc918 Posts: 2,037 Member
    How miles a week are you running right now?

    Speedwork is well and good, but I think lots of people on this site are quick to rush into intervals or HIIT before they have built up a solid base.

    Once you up your mileage and build your endurance up further, the increased pace should start to come naturally.
  • feisma
    feisma Posts: 213 Member
    bump
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