Increasing Running Speed? Yes this topic again. A question on different methods...
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108 days
speedtriple posted 6 weeks ago.
In my opinion, and I am no coach, but I have been increasing my own times significantly over the last couple years by doing a variety of workouts with specific purposes. Generally I would run short intervals at mile paces or faster than mile pace to increase speed and then run long runs at a much slower pace while trying to work on form, posture and stride length. When I started running regularly I would just hit the trail at a pace that felt good every time. It wasnt until I started breaking my runs into speed work, hills and distance that I saw my pace increase.
There might be a variety of ways to increase speed, but this is what worked for me. Good luck!
1003
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786 days
UFTriGator posted 6 weeks ago.
There's a big difference between learning speed when you're a kid and learning speed when you're an adult (or learning anything for that matter: swimming, biking, spanish....). If you want to get fast at 1500, you're still doing long runs, speed work, and tempo, which you should be doing for 10k anyway. There's a huge difference between running a 6:00 1500 and running 6:00 pace for 10k. It's not something where you just add distance (which might work for going from 5k to 10k).
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-Matt
Not fast enough.
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954 days
deepbluex posted 6 weeks ago.
It's all about working on your weakest factor to get the biggest improvement. For me, it was identifying a weak core strength level.
I had done a lot of base on the bike which helped with cardiovascular endurance but my core muscles were pretty weak and I tired out fast on runs. That means it was impossible for me to maintain form for very long - and running with sloppy form is very tiring and slow.
I tried doing sprints and intervals to improve speed but I didn't see results until I did some core muscle strength training to address my particular weakness.
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280 days
MarkyV posted 6 weeks ago.
The most ideal build to a year would involve first starting with 2-4 weeks of 200's and slowly moving into 400's repeat on a lot of rest. Then you would take that and spend 4-6 weeks doing 400's, 800's and 1k's on shorter and shorter and shorter rest... then 6 weeks working on mile repeats and extending these out... then taking the mile repeats and moving into steady state 20 minute runs.
Basic premise is to... first... get fast... then... go long.
Get fast... then extend your fast, so that your long is now fast.
MarkyV Racing and Coaching
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I know this is probably one of the most posted topics on different boards. But here we go again...
I remember reading an article where Coach Friel talks the perfect background for someone to excel in running. He says that one of his favorite students Ryan Bolton was a perfect example; he first started young doing sprints. Then moved into doing 1500 meters in HS, and slowly progressed into longer distances. This allowed him to get the proper form for running fast first. Then work in the endurance part of running later.
Would this (can this) type of philosophy apply to an experienced adult runner looking to gain speed. So, starting from scratch and learning the proper techques for say a 1500 meter runner (not a sprinter as the techniques and muscle groups used are a little different I believe). Work on improving the 1500 meter time to the desired speed. As an example, if I am a 7:00 min miler at 10k and wanted to improve to 6:00 I would retrain my technique and practice until I was able to get the 6 min mile mark at 1500 meters. Then slowly add distance.
The above would be opposed to a technique where one would continue to train at 10k and just try to do the things necessary to improve stride length (as an example) and slowly reduce time.
Any thoughts?