Has anyone dramatically improved their run speed?

In July 2005, I was "running" (really, jog-walking) at a 8:30 min/km pace (around a 13:45 min/mile).  Two years later, I'm running at a 6:00 min/km pace (approx 9:40 min/mile). 

I didn't really do a full 10 mins of running in one stretch until last spring... so I know where you're at.

It's frustrating, but you'll get there. Just keep plodding at it.  

Yes, you can do it.  And likely within 6-7 months.  But much of it will depend on your willingness to work and train smart.

To let you know I went from hardly running in January 2006 to running a sub 30 5K (26:50) in the beginning of Aug 2006.  I likely could have done that sooner had I actually run more in May, June and July.

Part of it is listening to your body, and pushing when you feel good and resting when you need to rest.  You can always run the Gallaway method of running, which is basically running 10 minutes walking 1.  There are people that actually run marathons doing that and will run the marathon in sub 4 hours.

I would start out using the couch to 5K plan, then follow that up with additional running based on either a runnersworld.com plan 12-20 weeks, or pick out a plan from here.

Yes, you can progress to running a 9 minute pace with time, a good plan, and motivation.  When I started running 5 years ago, I was walk/run, then run/walk and now all run.   My pace dropped significantly, but it was not without work. I slowly built up my mileage and read a lot about how to improve my form, pace, stretch, etc.  Take it slowly, injury is very possible as you become eager to improve.

I set race goals vs time goals to keep me motivated.  I started with an 8K and worked my way up to marathons (several years after starting).  I felt a great sense of accomplishment finishing and improved my times along the way.

You say you eventually want to do tris (me too), it would make a lot of sense to bike and or swim with your running program.  I have found my body is in much better shape by adding these excersises to my running program.

I think run improvement comes faster to some than others. I've been tri training since '04 and this is the year I improved most...why? I improved my technique, but I was injured a lot so I'm not 100% sure.

I think the #1 way to improve is to run consistently. If healthy I run 3x a week all year unless my coach has me doing 2 in a rest week. 

Don't give up if it doesn't come easily or quickly like it has for others. I do this route in my neighborhood and dropped 1/3 off the time over 2 years....went from I think 61 minutes to around 40 minutes.

My long runs last year were 12 m/m range give or take; now I'm 9:45-10:20 doing 8-13 mile runs.

Hard thing for me is even though my aerobic pace has improved by 90"/mile I'm not much faster in tris. I didn't race much after early June due to a crash so I may have if I did a sprint but I have yet had the benefits of my improvement when it counts in a race...we'll see at my first HIM Sunday.

Yes yes yes!  You can absolutely do it.  I have a similar story to the ones already posted - although I'm not to a 9-minute mile yet I just ran a personal best for me of 7+ miles under 10 minutes/mile. 

One thing that I don't think has been stressed enough is to start slow.  Live by the 10% rule, and every 2-3 weeks take a week where every run is about 75% as long as your big week, then start building again.  Your body has to get used to the pounding of running, and building the distance and time up slowly helps avoid injury.  I also wouldn't worry too much about the speed, it'll come, but worry more about your running form.  Take smaller quick steps and don't land on your heels, and try to minimize the cross-body movement - you've seen the people running where their arms cross their bodies each step?  I liked the book Chi Running - while I can't seem to get all the steps right, it has some guidance that worked for me.

Congrats on the weight loss, less 30 pounds is great!  And congrats on your running. 

Ok, so you've seen that it can be done.  How about your running?  When you are running and you decide you need a walk break is it because you are out of breath or does something hurt?  I think it is well documented that what you need are more miles to get faster but what is preventing you from putting on more miles?  Are you maybe running too hard when you are running and it is wearing you out quickly?  How is your form?  Do you have good shoes and do they feel ok? 

Oh my goodness yes!! I did my first (and only mary) in June of 06 at a 14:59 pace. That was a 5/1 run/walk combo.

My most recent running race was Sept 07 an 8 K on a hilly course and I ran a 9:33 pace. So I'm not to the 8:30 miles I want, but I am making much progress.

It takes a lot of running- the past 2 months have been around 97-99 miles per month on 3 runs per week, with lots of speed work and tempo runs, but it can happen. Just running a lot will help. I cut my pace down to about 10:30 on my own and then with a coach's help have gotten it down to 9:30. My next goal is sub 9 and then 8:30.

Good luck, you can do it!

Base Work + Speed Work + Consistancy = Faster.

Base.. just run. Try not to walk.. ever. Try to follow a good program.

Speed Work.. Intervals, Tempo Run, Fartlek. This will give you the most bang for your buck.

YOu can definitely do it, but it may take some time. I started out about 2.5 years ago, most of my runs at 10-12m/m. Two years ago I did my first half marathon at 10:23/mi, and this weekend did one at 8:30/mi, on very tired legs.

It'll just take consistent running. YOu'll get there! 

Wow, thanks for all the replies and encouragement!  It's great to know that you all have made such huge strides forward in your running.  Definitely reinforces my belief that I can do it, and will do it, even if it takes me years to do so.

Thankfully it's not due to any pain, though I did suffer from shin splints early on.  It's more that my HR gets too high and my breathing too labored.  I don't pass the conversational pace test.  (Mind you, I'm guessing a bit here -- I don't truly know what my zones are yet, or my LT, though I *think* my max HR estimate of 195 is pretty close.)

At first I think I was running too hard, but now I don't think so.  If I went any slower, I'd be walking.   My form? It's decidely pear-shaped.  Oh, oh, you mean my running form!   I probably heel-strike a bit too much, and pronate even more as I get fatigued.  I do at least have good shoes.  Got fitted at Road Runners.  I'm an overpronator, and they put me in some moderate stability shoes, Asics Kayanas.

Yes, ideally I'd like to lose another 50 pounds.  I'm sure any additional weight loss will translate into faster run times for me.  And I agree I need to work out more.  This last month I've been rather unmotivated, hence the fewer workouts.  I do like to bike and swim (hence my interest in triathlons), and have been doing a little of both, but I could definitely do more.

Thanks!  That's what I love about this site -- people are genuinely supportive.