Runners: Increasing my current pace

agentvargas2012r
agentvargas2012r Posts: 11
edited December 18 in Fitness and Exercise
Hi,

I'm currently averaging about 7.1 mph @ 3 mile interval. I would like to get to 8 mph. I've been running for about 4 years on/off. I have been pretty dedicated this last year.

What techniques would you recommend to do this? How long does it typically take.
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Replies

  • Alwaysnancy
    Alwaysnancy Posts: 51 Member
    I'm quite a slow runner but I hear sprinting is supposed to really help. For me now endurance is more important and I think the speed will eventually come a I start going longer distances. From what I read you should a couple of times a week do a shorter run and a higher intensity and then once a week a slow long run.
  • tenunderfour
    tenunderfour Posts: 429 Member
    Yes, to get faster you need to do some speedwork. This can be tempo runs, intervals, track speed sessions, treadmill work, etc.

    I'm a big believer in.... if you want to run faster then you must run faster.
  • neverstray
    neverstray Posts: 3,845 Member
    1) Plyometrics.
    2) intermittent sprints during your runs
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    HR Zone training can really help you speed up. I could go in to more detail, but there are whole websites dedicated to zone training for endurance athletes that will be much more helpful than any explanation I could give.
  • Trail_Addict
    Trail_Addict Posts: 1,340 Member
    Intervals
    Hill repeats
    Longer "long runs"
    Tempo Runs
  • wbgolden
    wbgolden Posts: 2,066 Member
    Hill repeats
    Hill repeats
    Hill repeats

    and the stuff the guy above me said
  • arc918
    arc918 Posts: 2,037 Member
    More miles, more miles, more miles

    then some speedwork
  • kiminikimkim
    kiminikimkim Posts: 746 Member
    Wow for me, 7.5mph is sprinting. I jog at around 6mph. Uphill, I slow down to 5. I can't imagine how long I could last at 8.

    Sorry, this is a useless post. I was just amazed at the question.
  • mikewpg1ca
    mikewpg1ca Posts: 86 Member
    As others have said, hills, intervals, and add some longer runs to your program and you'll get faster over 3 miles.
  • arc918
    arc918 Posts: 2,037 Member
    And get off the dreadmill and hit the pavement!
  • gazerofthestars
    gazerofthestars Posts: 255 Member
    HIITs have helped me enormously as far as pace goes. Doing just 2 sessions/week of 3:1 sprint/rest for about 20 minutes each helped me get my time down by 11 minutes since January (current best in my picture!). I am still working on getting the mileage above 5 miles/8ks though.
  • agentvargas2012r
    agentvargas2012r Posts: 11
    Thanks for all the info!

    1500m
    6:53
    the mile
    7:25
    3000m(3k)
    14:21
    3200m(about 2 miles)
    15:22
    5000m(5k)
    24:39
    8000m(8k)
    40:35
    5 miles
    40:50
    10,000m(10k)
    51:25
    ten miles
    1:25:08
    a half marathon
    1:53:20
    a marathon
    3:56:18

    So say, these are the different types of things I could do, what would a typical training week look like?
  • cms721
    cms721 Posts: 179 Member
    I have been training for a 20K run since the first week in march (race is June 2nd) and yesterday I ran my furthest distance ever (11.4 miles) at my slowest pace ever (5.68mph) since I started training. Not sure what to think about that? I am usually in the 6.2-6.5mph range when training. Next weekend is my 20k trial run and I set a 2hr goal. Thank you for starting the forum for other runners with pace issues.
  • Di3012
    Di3012 Posts: 2,247 Member
    Hi,

    I'm currently averaging about 7.1 mph @ 3 mile interval. I would like to get to 8 mph. I've been running for about 4 years on/off. I have been pretty dedicated this last year.

    What techniques would you recommend to do this? How long does it typically take.

    Interval training will help, say something like 8 x 400m at 75% maximum sprint speed. In between each rep, wait until your heartrate goes back down to 120bpm and then do the next rep.

    Word of warning though, make sure you do those sprints on grass, because sprinting on concrete makes you a prime target for shin splints and believe me, it is just not worth it.
  • cms721
    cms721 Posts: 179 Member
    Before I started my 20k training in March, I was worried about how my body would feel after running on pavement because I had only run on treadmills for the past few years. Now I almost hate getting back on that thing to run distance (issues come up during training, but I still want to get some kind of training in). Next winter I think I will just do fast walking at an incline and wait for spring to arrive to "hit the pavement".
  • pkfrankel
    pkfrankel Posts: 171 Member
    All of the posts about intervals are dead on for increasing your speed. I think this is the easiest tip. Find a running group to join with runners of various paces. Tag along with a pace that is faster than yours. Soon you will be able to keep up with them.
  • Di3012
    Di3012 Posts: 2,247 Member
    Before I started my 20k training in March, I was worried about how my body would feel after running on pavement because I had only run on treadmills for the past few years. Now I almost hate getting back on that thing to run distance (issues come up during training, but I still want to get some kind of training in). Next winter I think I will just do fast walking at an incline and wait for spring to arrive to "hit the pavement".

    Hi CMS, there is one way you could still do sprint work, do it on grass or sand or any ground that is softer and gives, you will be fine and still be able to run outside.
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    Any training program for a runner of your level should include all of the following.

    LSD
    Tempo
    Strides
    Intervals
    Hills
    Easy


    The frequency and pace of each depends upon where you are in your training cycle. If you really want to get a good idea about how to structure your training to maximize performance, read Daniels Running Formula by Jack Daniels or hire a coach.
  • scottb81
    scottb81 Posts: 2,538 Member
    Any training program for a runner of your level should include all of the following.

    LSD
    Tempo
    Strides
    Intervals
    Hills
    Easy


    The frequency and pace of each depends upon where you are in your training cycle. If you really want to get a good idea about how to structure your training to maximize performance, read Daniels Running Formula by Jack Daniels or hire a coach.
    ^^^^ SInce you've already been running a while and have a good base I also recommend you buy and read "Jack Daniel's Running Formula." You can get it at Barnes and Noble or online.
  • scorpio516
    scorpio516 Posts: 955 Member
    How many mpw?
    That's not enough.

    Speed work is the icing on the cake. You don't have the cake baked yet.
  • agentvargas2012r
    agentvargas2012r Posts: 11
    Tons of great replies!!

    Scorpio, I'm running about 8-10 mpw.

    Does that bake a cake or do I need to be more cake boss?
  • zoom2
    zoom2 Posts: 934 Member
    Tons of great replies!!

    Scorpio, I'm running about 8-10 mpw.

    Does that bake a cake or do I need to be more cake boss?

    Most experienced runners will tell a person that they need to be CONSISTENTLY running at least 20-30 miles/week (for at least a couple of months) or so before thinking about any real structured speed workouts. 8-10 mpw is recipe for injury if you start throwing in speed work. Most of a runner's miles should be at a comfortable pace. There is a popular play on Michael Pollan's "eat plants" statement that goes "Run lots. Mostly easy. Sometimes fast."
  • coolteenager101
    coolteenager101 Posts: 65 Member
    Trying running at around 6mph on a pretty good incline.
    Incline really makes you faster :)
    I used to run a 7:30 mile, now I am down to 5:56 cause of incline.
  • zoom2
    zoom2 Posts: 934 Member
    And, to use myself as an example...I've been running 20-30 miles for the past several months PLUS biking 40-60 in preparation for a half-marathon and a 25k (not running for PR, just for fun with friends). My speed work consists of 1 run/week with some intervals thrown in...that is it. When I was training for marathons I would peak ~55mpw, but that was with minimal speed work, as well, since that's really bare bones marathon mileage and I was pretty much toast on that.
  • sisierra
    sisierra Posts: 659 Member
    HIIT
    start at sprinting/fast running for 60s then slow jogging/speed walking for 120s, do about 8
    Then once you get good with that do 30/60s
    Finally the big Kahuna: 20/10s

    These should be done about 2 times a week.

    The sprints along with greater distance runs is the key. Toss in some 5 and 6 milers every now and again
  • zoom2
    zoom2 Posts: 934 Member
    Running Warehouse has a good article on how to approach speed work:
    http://www.runningwarehouse.com/LearningCenter/speedwork.html
  • zoom2
    zoom2 Posts: 934 Member
    And Cool Running (aka the Couch-to-5k folks):
    http://www.coolrunning.com/engine/2/2_3/105.shtml
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    Based on your current 8 to 10 miles per week, I will echo what another posted stated. You need to run more, with 90% of it being easy until you build a consistent base of 25 to 30 miles per week for at least 3 months. THEN, you can crack up Daniel's Running Formula. Until then, don't even open the book. Just go out and run easy. Don't try to increase your mileage too quickly. Some people will throw out the number 10% increase per week, but this really adds up too fast. For you, I would suggest going up by about 2 to 3 miles and staying there for 2 weeks, then dropping to previous level for one week, then bumping up by 2 more for two week, lather, rinse repeat. Your weekly totals might look like this.

    10
    12
    12
    10
    14
    14
    12
    17
    17
    14
    20
    20
    17

    Something like that. If you start to get too sore and tired, back down a bit. It takes time, lots of time to build a solid base. Don't rush it. All of those runs should be done at a conversational pace. As your body becomes more efficient, your pace will naturally come down without the addition of specific speed work. If you want to, maybe do half of one run each week at a little faster than conversational pace. Make it the second half of the run, not the first. One day a week, you can also do 4x50 meter strides at the end of one run. These are pretty fast running. Not a sprint, but probably closer to mile race pace. This will get your body comfortable at running at a faster pace.

    Good luck!
  • seventhe
    seventhe Posts: 6 Member
    Tons of great replies!!

    Scorpio, I'm running about 8-10 mpw.

    Does that bake a cake or do I need to be more cake boss?

    Most experienced runners will tell a person that they need to be CONSISTENTLY running at least 20-30 miles/week (for at least a couple of months) or so before thinking about any real structured speed workouts. 8-10 mpw is recipe for injury if you start throwing in speed work. Most of a runner's miles should be at a comfortable pace. There is a popular play on Michael Pollan's "eat plants" statement that goes "Run lots. Mostly easy. Sometimes fast."

    Agreed wholeheartedly. When training for my first half-marathon I ran almost nothing but LONG AND SLOW MILES with one speed workout per week thrown in. I didn't think I was going to get faster at all. Ended up dropping gobs of time off of my other races and nearly acing what I'd hoped for on my half.

    Take your normal "hard but not sprinting" pace and add 2:00/mile. Run longer at that pace: 7-10 mile runs once a week. Yes it is annoying. But it works.

    [EDIT]: *BUILD* to that 7-10 mile longrun, obviously, hahaha. If the most you've ever run is 3.1, then start slowly - build both your weekly mileage AND your longrun mileage slow and steady. Also a general piece of advice is that your long run definitely shouldn't be more than half your weekly miles (and probably should be way less, but some of us are mortals who don't have lots of running time either *g* ), so make sure you get a good training plan.
  • sophjakesmom
    sophjakesmom Posts: 904 Member
    And get off the dreadmill and hit the pavement!

    I found that my winter treadmill workouts where I could control the pace were really helpful in increasing my speed. I was running at a 12:30 pace last summer and just last week I finished a 5K at a 9:15 pace. I much prefer to run outside, but the treadmill was useful
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