Running Help !! how to increase my speed

Forum guidelines BT super discount
General Discussion Triathlon Talk » Running Help !! how to increase my speed Rss Feed  
Moderators: k9car363, alicefoeller Reply
2006-07-21 11:46 AM

User image

Extreme Veteran
321
100100100
Guelph
Subject: Running Help !! how to increase my speed
I am new ( 2nd year) to Tri's and never..NEVER ran before last year, I have developed some decent endurance but have been unable to get "faster" Biking I have nailed and my swimming has come leaps and bounds but the running I am stuck on.
Any help... advice please bring it on.

2006-07-21 11:49 AM
in reply to: #489399

User image

Resident Curmudgeon
25290
50005000500050005000100100252525
The Road Back
Gold member
Subject: RE: Running Help !! how to increase my speed
How much are you running now? IMHO the first step in achieving speed is build a solid base, relatively slow runs, building to a minimum of 20MPW, staying at that level for several months. THEN you can start folding in hill work, tempo work and intervals.
2006-07-21 11:50 AM
in reply to: #489399

Veteran
204
100100
Subject: RE: Running Help !! how to increase my speed
I do interval training at the track to build speed. Sprint 800 then cool down 400 x 6 or 8 depending on my mood do this in addition to long runs with long sprints in them and your speed should come up.
2006-07-21 11:54 AM
in reply to: #489399

User image

Extreme Veteran
321
100100100
Guelph
Subject: RE: Running Help !! how to increase my speed
Currently I am up to 7Km in 40 minutes, and I have found the last few times I am finishing with energy and not spent so I am pushing it up a few Km's next week.
IMHO??

I agree Red bikes are the fastest.

Edited by Tring at 44 2006-07-21 11:56 AM
2006-07-21 11:54 AM
in reply to: #489399

User image

Pro
3870
200010005001001001002525
Virginia Beach, VA
Subject: RE: Running Help !! how to increase my speed

Hi Andrew-

I think you might find the discussion in this thread: Still need a long run? useful.  I think we did a good job of illustrating how long slow distance (LSD) are very important inbuilding speed overall...even for folks racing spring and Oly distance.  Bottom line is that if you haven't established a solid base of volume including consistent long runs, you'll limit your potential speed.  So my short answer for you is to continue to focus on long easy runs as your primary run training.  This is still the key element to my run training and I run sub-3hr marathons and a ~36min 10k with very little "speed work".

2006-07-21 12:22 PM
in reply to: #489399

User image

Not a Coach
11473
5000500010001001001001002525
Media, PA
Subject: RE: Running Help !! how to increase my speed
Run more.  Gradually add frequency and keep extending your long run.  Like bear said, a good (albeit arbitrary) min. target is to build to 20mpw.  Most of your running should be very easy.  Once you have a good base, adding in some tempo and hill work will help build strength.  Much later you can do some real speed work if you want to kick it up for a particular goal race.  This type of work need only be done for 6-8 weeks and no more than 2x per year.

2006-07-21 10:14 PM
in reply to: #489399

User image

Master
1506
1000500
Minnesota
Subject: RE: Running Help !! how to increase my speed
All the above ideas are great. You need a solid base first and then can build in faster items (tempo runs, intervals, sprints).
2006-07-22 6:20 AM
in reply to: #489399

User image

Champion
7036
5000200025
Sarasota, FL
Subject: RE: Running Help !! how to increase my speed

Some good advice above, but would add the reminder to stick to the 10% rule when increasing your running volume on a weekly basis.  That should help to avoid injury.

Good luck,

Mark

New Thread
General Discussion Triathlon Talk » Running Help !! how to increase my speed Rss Feed