Increase running speed
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kevinb421 posted 1 year ago.
I'm right there with you, I'm not a fast runner.
I have been working with a run coach who has given me some good solid workouts to do and it seems to be helping since I just had a PR on a 10k.
1) Warmup then do 20 sec sprints at 95% effort focusing on high cadence. Cool down for 3-5 minutes after each. I usually do 7 - 9 of these.
2)Run up hill and force yourself to stay above 5k pace for 5-10 minutes (based on your current endurance level). I usually do this 3 times in a workout, if I'm feeling good then I go for 4 but I tend to be spent after 3.
hope this helps
"If your not going to win, make the fellow in front of you break a record."
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UFTriGator posted 1 year ago.
How fast are your sprint times? If you already have good speed, but just need the endurance, you don't need drills, you need to work on lactate training. To do this, you need to do hard tempo runs and track workouts. A good tempo run will have you hating yourself halfway through and feeling like you're going to throw up and die during the last mile. IMO, the best 5k track workout is 5x1000m at goal 5k pace with active recovery between. Start with a 200m walk for the recovery, but as soon as you can make all 5 in the goal time, change it to a slow jog. Concentrate on making the 1000m as even possible...I time mine down to every 50m to keep pace.
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Not fast enough.
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fitnessman03 posted 1 year ago.
In order to become faster in the run, you have to run fast. Don't think by going out and running a medium pace 5k or 10k all the time will get you faster. In fact, it will actually slow you down.
Interval and tempo workouts are great ways to increase your speed in any of the disciplines. I will give you two examples of what a running workout will look like. This is by no means tailored for you specifically. When I give a workout to a client, I have already given them a full assessment, so I know where they are at. This workout will be a guide for you to follow and to get an idea of what you need to be doing.
Workout 1:
Warm-up: 10 mins. light jog
Dynamic warm-up/active stretching (I have a video of this if you do not know any exercises)
Main set: 7 threshold runs at RPE 7-8 x 3 minutes, recover with a walk for 2 minutes.
(your run will be with good posture, relaxed face, and good breathing tecnhique; maintain your running form throughout)
Cool-down: 10 mins. light jog and stretch for 10 minutes
Workout 2:
Warm-up: 10 mins. light jog
Dynamic warm-up/active stretching
Main set: 3-1 mile intervals, full recovery after each set (approximately 3-5 minutes recovery time)
This is a tough workout. You will run each mile faster than the previous. If you run a 10k at an 8:00 min/per mile pace, then you would be around 6:30/per mile for this workout. Try your best to beat your previous mile. Even if it is by 2 seconds.
Cool-down: 10 mins. light jog and stretch for 10 minutes.
Again, these are just general workouts you can do. If you want more specific details you can email me at :
[HTML]JustinLevine03@hotmail.com[/HTML]
Justin Levine
www.justintrain.com
"Be excited to live and enjoy every day to the fullest!"
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durhamj11 posted 1 year ago.
UFTriGator - I am not sure how fast my sprint times are. I never really time myself. I played soccer in college and was at the top of the speed ladder and still play now and can still sprint. I need to get to the track to try and time myself. The tempo workouts that i have done in the past i have not measured my distance so i never know if i am getting better. If i do these on a track maybe that will help.
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panchotri posted 1 year ago.
do intervals! take the time you'd like to run 10K and break it to small pieces. Figure out how long takes you to do 200mts, 400, meters, 600, 800, 1200 and the mile. Start w/200 and increase. Do a total of 6 miles(i0K+-) each work out once a week until you run the mile at your goal pace.
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itri posted 1 year ago.
fitnessman03;71632 wrote:
In order to become faster in the run, you have to run fast. Don't think by going out and running a medium pace 5k or 10k all the time will get you faster. In fact, it will actually slow you down.[/HTML]
Interesting! I was hoping to find something on run times as I am ashamed to say that I am having a hard time beating an 8 minute mile! SAD I KNOW!
However... as fitnessman said... Before starting to train for this triathlon I was a "go out and run for 40-50 minutes for exercise" type runner never for speed. Now that I want speed for the triathlon I can't get it! I use to be able to run 1 mile sprints in around 6 minutes!! What happened? How does just going out for easy runs slow you down? I'm interested to learn!
This post has been super helpful. Tonight I went out and did 3 1 mile sprints. It felt great. Still teettering around the 8 min. mark :cool: But I hope to try a few of these you all have mentioned!
Great question asking!
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catwood posted 1 year ago.
I've had a bit of a running breakthrough lately, so I'll chime in with my training as of late.
I am not a high mileage runner. I am have poor biomechanics and am injured really easily. I generally run 15-20 mpw.
I've mostly been following Friel's stuff with virtual coach on trainingpeaks.
During most weeks throughout the winter and through base 2, I do a technique run with strides, a long run, and one or two additional short to medium runs.
Lately, my key workout has been 3x6 min tempo with 200m walk in between.
Now that I'm in my build phase, I did 4x800 with 400m walk today coming in at around 2:50 for each... I also do 10-20 min tempo runs weeks that I don't race. I don't bother with intervals shorter than 400 and I probably do those only once per season.
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fitnessman03 posted 1 year ago.
Quote:
However... as fitnessman said... Before starting to train for this triathlon I was a "go out and run for 40-50 minutes for exercise" type runner never for speed. Now that I want speed for the triathlon I can't get it! I use to be able to run 1 mile sprints in around 6 minutes!! What happened? How does just going out for easy runs slow you down? I'm interested to learn!
It is funny you ask this question. This is a topic in my gym as we speak. I have some soccer players who are running between 4-6 miles to increase their conditioning for soccer. Well actually, they will do nothing to help them with soccer playing. Any type of fast moving sports, doing long slow distance training is the "kiss of death" to those sports. Thank you Mike Boyle for that phrase. Running slow long distance creates a horrible motor pattern in the body. Next time you watch a marathon on TV, check out all the top guys running form. Usually pretty bad, all over the place and it looks like they are actually fighting the run. And next time you watch a track meet, watch their running form....very flawless and smooth. When your body is used to running slow, you will run slow. I actually contradict myself alot, since I am doing some long slow distance running, but this is also what I am training for. If I were training for a sport like football, then triathlon training would be the exact opposite training for me. When I want an athlete to get fast, I have them run fast. But you do not have to go out and run all out sprints everytime. The tempo and interval runs are very specific to fast, ballistic sports. You will create an awareness to the body to get used to running at a high rate. Tempo running is just what it is...running at a tempo and maintaining that tempo throughout the workout. They are meant to be tough, so make sure to push to your own level when performing those workouts.
Sorry for the long response...there is more to this subject but to cut it kind of short, if you want to get faster at running "miles", then you must integrate interval and tempo workouts into your routines throughout the week, not every day, but at least once a week.
If you need anymore information, please email me at
.
Justin Levine
www.justintrain.com
"Be excited to live and enjoy every day to the fullest!"
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Nobody posted 1 year ago.
I found that running steep inclines helped me increase speed more than anything.
Greatness is only achieved by those who perpetually raise the expectations of themselves to the point where it ruins their life.
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kkocan posted 1 year ago.
Here's my story, if it helps.
I too was not a fast runner. Last year was my first year of Tri's and I had never run any type of race in my life. My first 5k ever was in my first tri and it took my 26 minutes!
Like Catwood, I was on Vitrtual Coach with Training Peaks, which follows Friel's plan. I started this in November of last year after my first season of Tri's and once I realized I needed help for IMWI! I then got a coach that uses Training Peaks in March or April.
Anyway, both the VC and the real coach had me doing nothing but base running. Long run (up to two hours) once a week, a 1 hour run and usually a shorter run with drills. I did this for months.
Then, in prep for a HIM this weekend, a few weeks ago the coach had me start doing tempo workouts. These were usually after a long workout. So my long runs for example went from a 2 hour steady run to a 2 hour run with a 40 minute warmup, 40 minutes steady then 40 minutes at HIM race pace. All of a sudden my run pace dropped dramatically (for me, anyway). And I have been doing more and more 'tempo' runs leading up to my HIM this weekend.
During these tempo runs I am easily holding a pace of about 7:30 min/mile. Not fast, but considering my speed/times last year, fast for me! Once I am done with the HIM this weekend it looks like I will go back to several more weeks of LSD running then start tempo runs for IMWI. But I was really suprised how easily the speed has been coming after months of long slow runs!
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2008 Main Races:
VA Beach Shamrock Marathon
Desoto TTT
WV Mountaineer HIM
IM Wisconsin
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fittycent posted 1 year ago.
All races are a mix of both aerobic and anaerobic function. A two minute race (like the 800 m) is about 50/50 aerobic/anaerobic. Any race longer than two minutes is more aerobic than anaerobic. Any race shorter than two minutes is more anaerobic than aerobic. A 20 minute 5K would be about 85% aerobic and 15% anaerobic. A 40 minute 10K would be about 90/10, and so on.
What does this mean? It means that you're better off going long and slow for most of your training, even for a 5K (since a 5K lasts much longer than two minutes), than you are by going short and fast for most of your training. Sure - a mix of the two is ideal, and short and fast sessions are increasingly important for a shorter race, but even 5K'ers (or milers for that matter) are endurance athletes first and foremost.
In a 5K, someone who only trains aerobically will wallop someone who only trains anaerobically.
Question out there for all you ...
Are there drills out there that would help me to increase my 5k time, or 10k time? I have never been a fast long distance runner. My best 1/2 is 1:55. I am a pretty fast sprinter but can't hold that for long. Are there things i can do that would help me do better during the runs? I have just started doing tri's this year and have completed 3. They have been sprint tri's so i figure if i could start out with increasing my 5k time that would help a lot! Thanks for any advice!