How to run faster?

Intervals are your answer.  Which type of intervals depends on what distance race you're focusing on.  For a 5k, intervals will range between 200 and 800 meters.  For a marathon, 2 mile intervals are often done.  Regardless, intervals should be done with a short rest between each.  Never allowing yourself to reach a resting heart rate.

 ETA:  Also google fartlek.  This would help too.

My Sprint to Olympic plan here has me doing short, long, tempo and speed runs.  I have dropped a minute/mile since I started.

My long runs I run well over what I would in a race.  Speed runs tend to be faster or at a 5k pace.

I was amazed at how much faster I got by using this mix of runs in my workout.  Granted I was slow before so YMMV on 1 minute faster results...

If you want a cheap way that's non-technical and will help, this is what I did to go from about 10:00/miles to 8:00/miles

There are three cul-de-sacs around   my house.  Together they're about 1/2 mile or so.  Before running I jog at about a 10-12 minute mile up the first one then walk back down.  Jog about 9-10 minute miles up the second, walk back and then 5-6 minute mile up the third then walk back down. 

 At the end of the main set of all runs I do the three cul-de-sacs again, backwards.  Going up the fast one I try to hit my heels on my butt (high rear kick) each step for two driveways.  After the second driveway I try to hit myself in the chest with my knees each step for another driveway.  During the walk back I do the kicking as well.

 Just from the kicking my run dropped a bit.

If you want more, find yourself about a 1/2 mile gradual hill.  On your short run days run your butt off up the hill then walk back down it.  Repeat for the entire run time.  That'll help a lot too.

I've never been able to run worth a damn but these two little things have gotten me into 8 minute miles again for the first time in about 10 years since I got out of the Army. 

Probably some good tips in these threads too...

	Article: To Run Faster, Triathletes should drop cycling and swimming	87	1885	Stephen T 2008-05-15 4:59 PM
	Need to get faster on the run...	12	456	cdom 2008-02-26 12:38 AM
	Questions related to "Help me run faster"	8	313	stuartjeff 2007-10-22 5:13 PM
	How do I run faster?	30	706	susanp 2007-10-22 1:11 PM
	Will corporate sponsorship help you run faster?	14	372	RedCorvette 2007-10-13 5:17 AM
	I need to run faster....	13	487	agaliza 2007-05-22 5:03 PM
	I Wanna Run Faster: Please Critique	7	456	Git-tRi-Done 2006-05-26 4:33 PM
	Run Faster?	17	333	Blacktoe 2004-11-09 11:04 AM
	How to Run Faster?	6	193	soupaman 2004-06-23 10:06 PM

Treadmill worked reasonably well for me.  Start slow and slowly speed up.  Very week or so, up another notch.  Commit to a distance and hammer it on the dreadmill.  It will teach your neuromuscular system how to keep a constant pace at a faster cadence - in english: It will help you have quicker feet.  Slowly lengthen your runs also so you'll improve your endurance and lung capacity to boot.

Also, since you've lost a ton of weight, maybe it's time for some racing flats or ultra-light weight trainers.  Look for a brand shoe that you know works for you, and then try and find a model that's around 8oz.  Moving from a heavy 13oz trainer to a 6 oz racing flat helped me go from 8:15 miles to 7:30.  Of course it was really me and my training, but a cushy racing flat or ultra-light trainer encourages a quicker cadence, the dynamics of the shoe also encourage you run at a higher tempo, and it will also allow you to feel the road more which (for me) makes for a better running experience and helps me to maintain my form - which translates into better times and keeps me from dying at the end of my runs.  But make sure you slowly work a lighter shoe into your regular training regiment.  Wear them for short tempo work-outs at first. 

Good Luck.

You answered the question in your question...run faster lol.  ok seriously,

It's depending on your distance now that you've established a good base (aerobic running) now you need to gradually increase into running faster. So everying 5 days or so do a hill workout or tempo run for the next 2-3 months.

Tempo run example: 2x10 minutes just under lactate threshold..( you know that feeing that burns and weighs your legs down)

Hill work: Find a hill or incline on a treadmill that you can run up for 3 minutes. Repeat this about 4x to start off with and add about 2 every week or two weeks until your like running it 10-12x depending on your fitness.

then after this introduce yourself to intervals. No matter if your training for a 5k distance or a marathon you will benefit from a wide range of intervals however you will benefit more by focusing in on the specifics though and a lil' bit of the "non specifics"

 so for a 5k you would start off with something like a 5x1000 meters with a 400m jog in between, the last few weeks of your season, you running freaking 12x400 meters very fast with a 100/200m jog in between. For a marathon you would some something like 3x2 miles, 10x1 mile of course the pace is  a bit slower, but you will still benefit by doing 20x400s or so. During the "interval" or "speed work" phase you need to still do your tempo runs once every 10-14 days and a long run as wel.  Of course all of this depends on how fit you are and thats something I don't know.

IMHO - if your logs are up to date, (about 10 miles / week) you should just concentrate on running more and start running more often per week. 

BTW, its not a surprise that your open 1/2 mary pace = your 10k oly pace.  That fits the general rule of thumb that i've seen that your tri pace will be = to your open pace of the next distance. 

ie tri 5k = open 10k.  tri 10k = open 1/2 mary.  HIM = open mary. 

This is generic and I'm sure could be refined but will get you moving forward and provide you with long-lasting results: 

First, start running more gradually.  Aim for 4-6 runs per week and get your weekly mileage consistently in the 20-30mi range.  The more you can handle within your schedule, the better (and, eventually, there's no reason for the 30mi cap other than from where you are now based on your logs that should keep you busy for awhile).  Remember the gradually part as you want to be able to safely maintain that volume.  And run easy.

Second, even as you are building that mileage you can do some strides* during one of those runs.  Start with just a few (maybe 4-6) and build up to more (maybe 10-12).  That's your 'speed' work.

Third, AFTER you've built up to a steady weekly volume and maintained that for several weeks then add in a tempo run.  If you're running 20-30 miles, this need be no longer than 2-3 miles per week of running at 10k-half marathon pace effort.  Include it as part of any of your other weekly runs using a 'warm-up' and 'cool-down' of a couple miles.

Repeat all of that for a few months, replacing your tempo run with a 5k or 10k every now and then.  Adjust your tempo (and easy) pace based on those race results.

You will get 'faster' (actually what you are doing is building endurance, which is really what you need).  After doing all that, you may want to pick a race to really 'gun for' and set a PR.  THEN you can look at doing some 'intervals' for about 6-8 weeks in order to peak for that race.  But don't worry about that yet.

* For strides, run at ~5k-pace focusing on quick turnover and good form for about 30 seconds (I generally just count 45 left, or right, footfalls).  You can do these within a longer run or do a 'set' where you run for 30" and then walk or jog very lightly for 45-60 seconds between each rep.  You should be warmed-up before doing the strides so do them in the middle or end of a run.

Edit:  For far more detail from a more valuable source, check out the link to those BarryP threads.

Coming from a running background, I'll agree with newbz 100%.  I failed to look at your logs.  I would recommend running at least 15 to 20 miles a week, and the key to doing that is "repeatability".  You may not have to slow down, but you need to run at a pace and intensity that will allow you to run repeatedly throughout the week without breaking your body down too much.  Often times this means running slower than what you run now.  I didn't break into the 6 minute mile area until I did single long runs of 15+ miles and averaged 30+ miles per week.    And to run those numbers and distances I had to do so at a comfortable pace. 

Despite a few setbacks this week (my son had his tonsils out and I donated blood) I am training for the Philly Marathon and a HIM in October.   What I am going to attempt to do is A.) Make running my priority discipline B.) Use Swimming and Biking as recovery tools for my running.  As mentioned, swimming and biking is low impact on the body whereas running is brutal on the mucles, joints, tendons ...etc...   Perhaps adopting the same strategy/philosophy of making running your priority discipline and using swimming and cycling as recovery tools will help you become a faster runner while keeping you ready to go for Triathlons?  just a suggestion...