Slow Runners Unite - How to Increase Speed?!?!?!

Speed work is often done through interval training. I have been working on this. 6.0 mph is my comfortable fast pace but I can push into 7.0 for short .25 mile bursts. Hoping to lengthen the bursts and keep the base pace higher. Even at my fastest I am just barely able to do a 9 min mile. I have found that you can actually have the same as your base pace if you run for 4 min and brisk walk for 1 min. I really have tested this theory and it holds true for me, might be something to try.

I think you need to get faster - slowly!
I know that sounds dumb, but what I mean is that you would be wise to increase mileage and build in speedwork (intervals, fartleks) at a slow and steady pace.
I pushed myself through a half marathon training program with a time goal last year and ended up with an injury that prevented me running 21.1 (I swapped to 10k). With hindsight, I think it was too much too soon.

Obviously, everybody is different, but for me the secret was to get a uniform cadence going.

By that I mean, make sure you run with your feet hitting the ground at regular intervals, about 180 paces per minute. Once you get used to running at this pace, you can then start to increase your stride, but not your cadence, when you feel good. If you start to feel too out of breath, reduce your stride length. Using this techinque I was able to take 2 minutes off my 5km run in a matter of a couple of weeks.

As mentioned, fartleks are a great training tool.

You could also add in some hill workouts and more structured intervals.

And, as with all things related to health and fitness: be patient.

I was a slower runner (okay, still am compared to a lot of runners), but I'm improving. I have only been running about 3 years and the first 2 years I was pretty much at a 11:30-12:00 minute mile. But this last year, my speed has been improving greatly. And honestly, I couldn't tell you why! :huh:

I have always run three days a week (two short runs and a long training run for half marathons), but in the last 6 to 8 months I have been more consistant with my strength training (as in, I haven't been blowing it off to lay on the couch LOL). And without realizing it, I was incorporating Fartleks into my short runs. I would run for about a mile, then do short sprint, back to my normal pace to get my breathing under control, then another short sprint.

Must be working, because most of my runs since April have been under an 11 minute mile... with my best pace last weekend. I did a 10K race and finished with 10:06 pace per mile! :noway:

So my best advice, just keep running. Pick a day to be your "long run" day and start increasing your miles. Pick one of your short runs to do intervals/sprints or Fartleks. And do some strenght training -- especially for your core muscles.

You will get faster... and it may happen when you least expect it! :flowerforyou:

I started running in Sept 2010 with the C25K program. Since then I've completed my first half marathon and run numerous races. I currently work with a running coach and this is what we do to increase speed.

1. In order to run faster... you have to run faster. I wanted to slap her the first time she said that to me. What she means is speed intervals. For example. After a warm up of a half to one mile run 30 seconds as fast as possible (you should feel like you can't run another step by the end of the 30 seconds), then trot (or even walk) a recovery interval of 60 seconds. Repeat this 6-12 times. Then cool down with a casual paced mile. As you get better at it, increase the speed intervals (45 seconds, 60 seconds, until about 90 secons). Your recovery interval should be twice as long as your speed interval. Do this work out once a week faithfully and you WILL SEE A DIFFERENCE!

Hope this helps.

I wondered how many posts I would read until I read the right answer! "in order to run faster…you have to run faster." In order to cycle faster… you have to cycle faster. In order to swim faster… you get the idea.

Running speed intervals are vital for increasing speed. But you will not increase your 5K times by running two minute intervals alone. Your running should be a mix of speed and distance. Endurance is a key to having the lung capacity to run faster. Mix longer distances at "current" pace with shorter distances at "goal" pace and intervals at "all out" pace.

For example, if you can run 5 miles in 60:00, run that distance two or three times a week. Run 2 miles at a faster pace maybe 11:00 per mile one or two times a week, run intervals one or two times a week. Break up speed work with long runs or rest days.

Be careful not to set your goals to high. It will take some time to get from 12 minute pace to 10 minute pace to 8 minute pace. Keep mixing in speed work in your running and you will get there.

hilarious...me too...I can totally relate.

Bump!

Saving this for later. This is really valuable for me as a slow runner!

Intervals!

I started using this app called couch to 5k for it. hmm. since you just did week 9 you know how it works.
This is what I did.

5 minute warm up. . at my regular jogging/running speed, none of this walking stuff.
60 seconds run .. FAST!! go fast hard. Ouch!
90 seconds rest. . back down to my running speed, or walk if its too much
repeat.
warm down.. I finish with another run at my normal pace, or slower by this point.

Someone told me its about building up your lactic acid tolerance, so the slow bits don't matter so much.

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You can do this up for the first few weeks. I ended up using Runkeeper now to make my own.

5 min warmup (runjog)
3 min Fast run
5 min slow run
repeat.

You might want to check this out over at Runner's World:

http://askcoachjenny.runnersworld.com/2010/11/newie-runner-learning-to-run-a-faster-5k.html/comment-page-1#comment-1752

I am still at Step One, which is building up base mileage, so I don't have a lot of experience with which to advise you, but I found this article to be helpful.
Best of luck! :flowerforyou: :glasses:

I plodded for about 8 years, then I joined a club and suddenly had to go much faster to keep up! But I could, I'd just never known how to push myself before. So fast running friends are ideal. The lighter I am, the faster I run too. Plus I run on average 4-5 times a week and do various distances, intervals, hills, fartlek etc and cross train with swimming and cycling and free weights etc.

I started off doing a 4.23 hr marathon, down to 3.50 now
2.01 hr half marathon down to 1.44 now
60 minute 10k down to 46 minutes now

Good luck!!

It will give you such a buzz getting quicker :laugh:

I have not done interval training yet (but I see it in my future - LOL), but I have been able to increase my pace by doing longer runs once a week. I finished C25K in February, and by working on my endurance (longest run is 6.5 miles, so far), I am increasing my pace for my shorter runs. I run 3 times a week. I was around 12 min per mile, but last week I did 5 miles in around 10:15 per mile. That was perfect conditions, though - drizzly and cool. I did the same run today at 11:30 per mile, but it was hot and I was dehydrated, so had problems with side stitches and had to walk some.

I just consciously work on increasing my cadence a little - not so much my stride length since I think I tend to have a long enough stride and I've heard its best to keep your stride a little shorter, and also let downhills work for me and lengthening my stride then - I always run hilly routes, since I live on a hill.

I also do kettlebells 3 times a week, and that has really strengthen my core and legs, which I think really helps - especially with running uphill.

For those that incorporate fartlek or intervals, is this done typically in a separate run. For example, I usually run 3 days per week with two runs at a base distance (which will increase over time as well, but much more slowly) and 1 longer run that increases weekly. Do you think I should start adding in another session for intervals? I've been running since November last year.

Thank-you so much for this post! Very helpful. Good luck to all of the other soon to be faster runners!