Running fail. Improving speed?
omma_to_3
Posts: 3,265 Member
I finished C25K and ran a 5K on my own in 39:11. It doesn't bother me that I'm slow, but I do want to work on my speed now. I averaged about 4.7 mph on my last 5K. Tonight I decided to do speed ladder intervals: 600 meters at a faster run then walk for 300 meters. Then run 300 meters then walk 150. Run 150, walk 150. Then go back up the ladder and finish with a cool down walk.
Let's just say it didn't go well. This is about 2 miles total so thought it would be ok. My speeds for my running segments averaged 6.3, 6, 4.8, 4.77, 5, and 3.91 (I had to walk on the last one). NONE of them were easy. Holy cow was it hard. I can run for 40 minutes straight at 4.7 mph but had trouble doing 3 minutes at 6? Really?
So where do I go from here? What do I do?
Let's just say it didn't go well. This is about 2 miles total so thought it would be ok. My speeds for my running segments averaged 6.3, 6, 4.8, 4.77, 5, and 3.91 (I had to walk on the last one). NONE of them were easy. Holy cow was it hard. I can run for 40 minutes straight at 4.7 mph but had trouble doing 3 minutes at 6? Really?
So where do I go from here? What do I do?
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Replies
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Once you are a very experienced runner, I think speedwork really helps. But I got way faster just by running more. If I were you, I'd just focus on running for longer periods of time and you'll naturally get faster.0
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Just keep running your normal runs. Build a base and comfort going longer distances for ur steady runs. You will get faster just from that. You need a good base to support speed work.0
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Keep at it; it comes with time. I'm not incredibly fast either. However I'm doing the Bridge to 10K now and I notice each run I'm cutting more time of my mile. Takes time and practice; keep it up!0
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Intervals (or Fartleks) worked for me, I would just do my usual runs but maybe 4 or 5 times I'd sprint as fast as I can for 30 seconds or so then go back to running (I don't walk when I go for a run) I don't take any notice of the timing for my interval training runs, but I find that when I then run with the intention of seeing how fast I can go I can go faster.
Lately I haven't been doing interval training, and I find that my time for my usual run is exactly the same, even though my HRM tells me I'm burning fewer calories (I guess either getting more efficient at running or fitter...)
Keep it up, it will take a while to improve.0 -
You need to do intervals. At least two minutes hard effort with two to three minutes recovery (walk or slow jog) Start with six efforts and add one per week until you are running twelve. Interval training once per week would be a good start.
The key to interval training is the interval itself. You should not be idle for the rest period. The idea is for your heart rate to drop before the next effort. Over time you will find that your heart rate drops significantly during the rest period and allowing for a more intense run on the next effort.0 -
I don't necessarily think you're doing anything wrong; speedwork is just crazy hard and personally I find track work the hardest.
Were you going full out during each interval? If so, you probably need to ease back a bit. Instead of 100% effort for each interval, just bump your effort up enough that you're feeling it, but not so much that you're going to burn yourself out. You could also try some other forms of speedwork like hill repeats or fartlek intervals (during your normal run, just pick up your speed for as long as you want, then go back to your regular pace) rather than a regimented interval program. Also, don't try to make every running session a speed workout; it's taxing and your body needs to recover every time you do it.
That said, I think 99cherrypie99 makes a good point. if you continue to build your distance, you will start to run faster even without specific speedwork.0 -
Intervals are WAY more challenging than regular runs, IMO. Even though interval workouts are
usually shorter, they are still very good for you & a great workout. Just like with longer slower runs, intervals do get easier with practice. I suggest doing them once a week. I hated them at first too, but now I actually look forward to them because it is a quick run that still manages to kick my butt every time. It will get better.0 -
Doing HIIT really improved my speed and endurance (It was surprising by how much). Anyway good luck to you!
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First, ladders are supposed to feel really hard (I thought I was going to die the first time I did them, but shaved about a minute off my next race...), but it is actually drills like that that will help you increase your speed. You may actually have been going too fast, though. Your pace should be faster than your slow, easy runs, but not sprinting either. Hill work will help you with speed, and there are a variety of other drills. Go to RunnersWorld.com and they have some good articles on speedwork. You should only do speed drills 1-2 x each week, and you should also do a long, slow run, where you gradually build up your distance (no more than a 10% increase in distance or time per week to avoid injury) - this will actually help you with speed at shorter distances, because endurance won't limit you. Then you can get some other regular runs in during the week.
Good luck - if you stick with it, you will see your times improve :-)0 -
I am working on the same thing. The 30-20-10 seems to work well for me. My goal is to jog my comfortable pace 30 seconds, then a little faster for 20 seconds, then sprint for 10 seconds. Then I drop back down to jogging for 30 seconds, and make my way back up. After I do it a couple of times (just 2 minutes :-/), I usually have to walk for 60 seconds because I'm so winded. The main thing is, go easy on yourself, you know you've come a long way already, and pushing yourself to go faster is just a feather in your cap.
I will say that just running longer periods of time has not helped me go any faster. Maybe it works for some people, but I found that I had to try to do some speed work to get faster.
And by the way, I read this article that said a 10 or 11 minute mile is a great pace--you don't have to kill yourself trying to go faster! Just a 10 or 11 minute mile is enough to really boost your health. So set reasonable goalshttp://well.blogs.nytimes.com/2012/06/06/moderation-as-the-sweet-spot-for-exercise/ 0 -
Glad you posted! I am having this issue as well. Love the responses!
"A Mile is a Mile no matter how fast you finish it"
"No matter how slow you are, you are still lapping everyone on the couch!"0 -
I agree with others that if you're fairly new to running you don't need to worry about speed work, but another way to look at it is that the fact that it was hard means it worked. It will get less hard, and you will get faster. I also recommend the free Adidas miCoach app (or any of the other apps that do the same thing; miCoach is just the one I use) because it will create interval training exercises for you that use information it collects about the speeds that are easy, harder, and hardest for you (using GPS on your iphone or other device to track how fast you're going, or a heart-rate monitor if you've got one). That way you're not just randomly picking paces that may have you going too fast early on and not fast enough later.0
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Thanks everyone! Lots of good info and suggestions.
I started out my first interval too fast - around 7 mph (which sadly is pretty darn close to my max speed) and very quickly had to slow down. It didn't help that it was 87 degrees (I hate heat) and I did some strength training last night and my legs were quite sore. It was my lungs that were killing me though.
D1 - thanks for that reminder. I'm using jog log and it has smart intervals. I completely forgot about that!
I'm going to run 5K this weekend, do another interval run next week, and then just some walking. I have a 5K race on Fathers Day. As long as I'm able to run the whole thing, preferably under 40 minutes, I'll be happy!0 -
Thanks everyone! Lots of good info and suggestions.
I started out my first interval too fast - around 7 mph (which sadly is pretty darn close to my max speed) and very quickly had to slow down. It didn't help that it was 87 degrees (I hate heat) and I did some strength training last night and my legs were quite sore. It was my lungs that were killing me though.
D1 - thanks for that reminder. I'm using jog log and it has smart intervals. I completely forgot about that!
I'm going to run 5K this weekend, do another interval run next week, and then just some walking. I have a 5K race on Fathers Day. As long as I'm able to run the whole thing, preferably under 40 minutes, I'll be happy!0 -
I finished C25K and ran a 5K on my own in 39:11. It doesn't bother me that I'm slow, but I do want to work on my speed now. I averaged about 4.7 mph on my last 5K. Tonight I decided to do speed ladder intervals: 600 meters at a faster run then walk for 300 meters. Then run 300 meters then walk 150. Run 150, walk 150. Then go back up the ladder and finish with a cool down walk.
Let's just say it didn't go well. This is about 2 miles total so thought it would be ok. My speeds for my running segments averaged 6.3, 6, 4.8, 4.77, 5, and 3.91 (I had to walk on the last one). NONE of them were easy. Holy cow was it hard. I can run for 40 minutes straight at 4.7 mph but had trouble doing 3 minutes at 6? Really?
So where do I go from here? What do I do?
Aside from all that, do more weight training for your lower body. Squats and lunges for the quads and Romanian Deadlifts for the Hamstrings, maybe some calf work if you feel like it.0 -
We do a great speedworkout once a week. This is specifically for 5K training. Last week we did 800's. We do 3 miles worth of speedworkout so you are used to increasing your speed for the distance of a 5K. We were doing the 800's 15 seconds faster then race pace. This week we did 12 400's. We did them 10 seconds faster then race pace. 90 seconds rest after each 800. 60 seconds rest after each 400. Let me tell you, it kicks your butt! No matter how experienced you are. You are going just a little faster then your race pace but your body will get used to it and help you in your races.
I agree with JNick with the strength training being essential as well, it has really improved my fitness and therefore my running!
Good Luck! Don't give up!0 -
We do a great speedworkout once a week. This is specifically for 5K training. Last week we did 800's. We do 3 miles worth of speedworkout so you are used to increasing your speed for the distance of a 5K. We were doing the 800's 15 seconds faster then race pace. This week we did 12 400's. We did them 10 seconds faster then race pace. 90 seconds rest after each 800. 60 seconds rest after each 400. Let me tell you, it kicks your butt! No matter how experienced you are. You are going just a little faster then your race pace but your body will get used to it and help you in your races.
I agree with JNick with the strength training being essential as well, it has really improved my fitness and therefore my running!
Good Luck! Don't give up!
Definitely
To improve performance in your sport you really need to follow a good strength-training system. You could do something as simple as StrongLifts 5x5 or something more fun like Westside for Skinny *kitten* 3.0 -
You just finished the C25K so speed isn't your limiting factor right now. Your aerobic capacity is the limiting factor.
You can think of the aerobic capacity as your ability to hold a given pace over whatever race distance you are racing.
Looking at your workout it is evident that the aerobic capacity is the problem right now because each of your intervals got slower and slower.
To be effective, intervals workouts should be run so that each one is run at the same speed. Running them all at the same speed requires a large running base, lots of miles run over an extended period at an easy pace that increase one's aerobic capacity.My speeds for my running segments averaged 6.3, 6, 4.8, 4.77, 5, and 3.91 (I had to walk on the last one).
FInishing C25K is a great accomplishment but it really only gets you to the start line of where you can begin to build. Building one's aerobic system to high levels takes time and can continue to improve with consistent training for 6 to 10 years. If you want to race well in the future your best training payoff right now would be to forget about speed workouts and work on increasing the amount of time you spend running easy. A few months down the road you will find yourself running faster on this alone and will have gained the fitness needed handle and benefit from speed specific workouts. 0 -
You just finished the C25K so speed isn't your limiting factor right now. Your aerobic capacity is the limiting factor.
Oh yes, this is definitely true! It's my aerobic capacity for sure. I'll just keep working on my regular running for now. I keep waiting for 5K to feel "easy" LOL.0 -
Please ignore the meatheads who tell you to jump into speed work. Until you've been CONSISTENTLY running 20-30 miles/week for AT LEAST 6 months you shouldn't give any thought to speed work. Miles miles miles...that's the #1 way to get faster. Once you have a very solid aerobic base, ONLY THEN should you consider adding formal speed training. To do otherwise is to court injury, which will definitely slow you down...0
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You will get better just by keeping the running up!!!! I finished C25K with 39mins / 5K and a few months later of just running consistently every other day I brought it down to 29:32 / 5K last weekend in my first race.
You can do it!!0 -
I agree, focus on getting more miles in. The speed may be frustrating, but speed comes with endurance and experience.
Interval training works to help experienced runners get past speed plateaus. I think you just need the experience. If the distance of a 5k isn't easy for you yet, you're not ready to work on speed. That's totally fine, don't let it get you down. Being able to run a 5k at all is more than many people could do.0 -
This program really helped me with both speed and endurance. I liked the different interval days, and never got tired of it since the days get mixed up. Perhaps it will help you as well!http://toneitup.com/blog.php?Train-for-a-race-5189 0
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