increasing running speed

Forum guidelines BT super discount
General Discussion Triathlon Talk » increasing running speed Rss Feed  
Moderators: k9car363, alicefoeller Reply
2007-03-20 11:06 AM

User image

Pro
4311
20002000100100100
Texas
Subject: increasing running speed
These days it's pretty standard for my 5k run to hover around 8:30-9:00 min/mile and my 10k gets closer to a 10 min/mile. If I'm only running 1 mile I can crack the 7 min/mile, but I'm pretty much gassed after that 1 mile run. I'd like to pull my 5k & 10k runs down by 1 min/mile, but the articles I've read on BT so far haven't given me much in terms of specific training routines to increase my speed(though it's entirely possible I missed it in my search). So I have a two-part question:

1) Does anyone have a link or suggestions for specific ways to increase my speed?

and

2) Would weight-training give me a bigger bang for my buck(so to speak) for increasing my speed than an increase in my cardio work?

2007-03-20 11:17 AM
in reply to: #730103

User image

Veteran
325
10010010025
Subject: RE: increasing running speed
If I were you, I would buy a copy of Jack Daniel's Running Formula and develop a plan from there. It takes time and patience to increase your speed. The plans suggested in the book typically last 24 weeks.

As for lifting weights, I would expect that to have minimal impact on your running speed. If done correctly, it may help you prevent running injuries and thus let you train more consistently and improve at a faster rate.
2007-03-20 11:17 AM
in reply to: #730103

User image

Expert
1092
1000252525
Earth
Subject: RE: increasing running speed

One of the best ways to increase your speed is to run more.

Last year when I first got back into running.  I basically went from running 20-35 miles a month, to running 50-60 or more.  When I made that change I found the speed from having greater endurance helped more than anything else.  Once you get beyond that you can start working on speed workouts.

Check out www.runnersworld.com to see what kind of workouts they suggest for the distance you want to improve at.  What you can do is enter the speed you are running today and the speed you want to run at in the future.  It should give you the detailed workout plan that can help you get there.

2007-03-20 11:32 AM
in reply to: #730122

User image

Resident Curmudgeon
25290
50005000500050005000100100252525
The Road Back
Gold member
Subject: RE: increasing running speed
wsm9363 - 2007-03-20 11:17 AM

One of the best ways to increase your speed is to run more.

Got to agree. Your logs say you ran <200 miles last year and only 60 so far YTD.

Jack Daniel's book is also a great reference. Your drop from 8m/m at 5K to 10m/m at 10K indicates to me the need for tempo workouts.

2007-03-20 11:55 AM
in reply to: #730103

User image

Champion
9407
500020002000100100100100
Montague Gold Mines, Nova Scotia
Subject: RE: increasing running speed
I have to agree with the others, run lots - within reason. If you want to improve your run speed, you need to put biking and swimming into a maintenance mode and focus on running. If you can build run frequency (conservatively) to the point that you are running 4-6x/week for two or three months, you should find that you finish the block faster than you started. Of course, it is important that you monitor your recovery and do most (all) of your runs in zone 2 or lower, at least until you understand how the increased volume and frequency is going to affect you.

Shane
2007-03-20 12:54 PM
in reply to: #730103

User image

Runner
Subject: RE: increasing running speed

An alternative to Daniel's book would be Noakes' "Lore of Running".  It is one of the better collections of information related to all things running I've come across.  He talks about Daniels' stuff, as well as Pfitzinger, Martin and Coe, and a few others.

As for running faster.....Like others said, run more.  The fact that your 10k pace is close to 3 min/mile slower than your mile pace says that you need endurance work.  That's miles done at an easier pace.  Plain and simple. 

2007-03-20 1:31 PM
in reply to: #730144

User image

Pro
4311
20002000100100100
Texas
Subject: RE: increasing running speed
the bear - 2007-03-20 11:32 AM

wsm9363 - 2007-03-20 11:17 AM

One of the best ways to increase your speed is to run more.

Got to agree. Your logs say you ran <200 miles last year and only 60 so far YTD.

Jack Daniel's book is also a great reference. Your drop from 8m/m at 5K to 10m/m at 10K indicates to me the need for tempo workouts.


That's true, with the caveat that I didn't start recording my workouts on this site until April of last year and in January I was battling the tail end of some wicked bronchitis so the totals aren't completely representative at a glance. But yea, I plan on increasing my running frequency.
2007-03-20 2:02 PM
in reply to: #730103

User image

Not a Coach
11473
5000500010001001001001002525
Media, PA
Subject: RE: increasing running speed

Basically, as others said, run lots.  But there's some good discussion here.

2007-03-20 2:13 PM
in reply to: #730103

User image

Coach
10487
50005000100100100100252525
Boston, MA
Subject: RE: increasing running speed

JBrashear - 2007-03-20 11:06 AM 1) Does anyone have a link or suggestions for specific ways to increase my speed? and 2) Would weight-training give me a bigger bang for my buck(so to speak) for increasing my speed than an increase in my cardio work?

1- You have to run a lot more as a lack of base is your biggest limiter for speed. More time spent running = faster running times. Build up your frequency and volume SLOWLY and shoot to run more. A key point for you is to keep most of your runs easy/steady or Z1-Z2 until you are comfortably running 4-6x 25+ Mi a week

2 – NOT AT ALL… the best bang for your buck will be just to run more.

2007-03-20 4:28 PM
in reply to: #730103

User image

Champion
5345
500010010010025
Carlsbad, California
Subject: RE: increasing running speed
Yup, improving your running economy is the easiest way to get faster.

The best way to increase your running economy is to run more. (According to your logs your averaging about 20 miles per month assuming they are up to date)

By run more I mean running more miles at your "General Aerobic" Pace which based on your 5K PR is about a 9:45 Mile. (Your Recovery Run Pace is 10:45 Mile)

The key to ramping up your mileage is to follow a few simple rules:

1). Follow the 10% Rule
2). Schedule Periodic Cutback weeks (1 Cutback for every 3-4 Increase Weeks)
3). Alternate Hard and Easy Days (Use Recovery Runs and Rest Days to offset Harder Days)
4). Schedule at least 1 Full Rest Day each week. (No XT, Nothing)
5). Enjoy Running

This is how I chopped well over an hour off of my marathon time
New Thread
General Discussion Triathlon Talk » increasing running speed Rss Feed