Improving my running speed

Running improvement is not something to consider in the short term (weeks) but rather the long term (months or years). You have a good start with running 3x/week but basically you are going to need to run more in order to get faster.

Beyond that, it's hard to give any actual advice because your logs are private - make them public and with a better idea of your training you may get some more insight.

Shane

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Running speed/pace can take years to develop.  As everyone has said, consistency, smart pacing and increasing volume over time will do the trick.  If you are just starting out, think of it this way ..... it took Tiger Woods 16 years to be come a top pro in golf.  No one is going to be Prefontaine in 3 weeks ......

for me, i didn't really see marked improvements until i added a 4th running day each week. its all about steadily bringing your weekly run volume up.

Edited by biggsmoothe 2007-12-30 9:50 PM

If you are using your age to decide that a heart rate of 150 is aerobic for you, then you need to do some more research. Age based heart rate formulas are only accurate for a small percentage of people.

Edited by Micawber 2007-12-30 10:04 PM

You could start a whole thread on the best way to determine HR training zones (I've seen plenty of them), but I'll go out on a limb and say that 150 is probably higher than you want your HR to be if you're trying to train aerobically.

Best advice: slow down some, and give yourself time to build base. Speed will come over time, and you'll build a foundation for future improvement.

Good luck and keep at it!

There's no real way that you can say 150 is too high, too low or just right without some type of testing.

Ultimately for now, if the OP has not (or does not yet have the fitness) to complete an LT test, then simply using a conversational level should work. While you are doing this, if you wear your HRM you will get a fairly good idea of where your zone 2 lies. Basically you want to build your volume through consistency and frequency and run easily enough that you could go out and run again tomorrow.

Shane

Not trying to hijack the thread, but what is the methodology for determining this?

This is something that I have recommended to people who do not yet have the ability to complete an LT test if they really want a number to work with (and being triathletes, who doesn't like a number to work from )

Basically, go out and run at a conversational level several times (I would suggest at least two weeks worth of running) while wearing the HRM. Record the average HR after each run and then average all the HRs once you have the data set. The average of the different workouts is probably going to be around mid-zone 2 (possibly a little higher) so it gives you a starting point.

Shane

Along with what the other posters have already indicated, I think the biggest initial "pace" gains for a beginner doing endurance work come from significant weight loss (more than 5lbs/100lbs). Everyone knows how long it takes to lose weight. Once again, you need volume to achieve this.

One way that worked for me is to do shorter intervals at the faster pace, say half mile of your target pace followed by a slower run or walk until you recover somewhat.

That "teaches" your body the faster pace and programs the muscle memory. Over time you can shorten the rest intervals and put it all together for the whole distance you're targeting.

When you're doing MAF training (maximum aerobic function) you need to pay particular attention to your quality exercises like bounding and strides. You aren't getting the strength or turnover benefits of short intervals so you need to get them from other exercises. Also, you need to add stress by increasing the distance, you need to run a sufficient distance to overload your body to induce changes. You can get VERY fast on nothing but aerobic training. Allen went from something like 8:30 miles to 6:10 miles at his MAF HR over the course of a year or so when he starting training with Maffetone. That's 2 minutes per mile faster at the SAME EFFORT!
Hadd and Maffetone's studies (which everyone doing low heart rate training should read up on, especially Hadd in my opinion) suggested that people improving their aerobic fitness also improve their anerobic fitness substantially. The increase in capillaries help eliminate lactic acid at ALL heart rates, hence making you a better anaerobic runner. The increase in mitochondria helps you burn more fat and less glycogen, which leaves more glycogen and blood glucose for when you really need to go fast and lets you go really fast on the same fuel more efficiently.
I run some strides or do some uphill bounding after every bike ride. It's like doing a mini-brick. You get the turnover training from the strides and/or the functional run strength from the bounding, and the endurance benefits of the bike. You are getting similar benefits without as much of the degenerative side effects of the run.
I've always been pretty big. I was 200 pounds about a 2 years ago in my weight lifting era, and am now about 185. Runs are my least favorite event so I try to limit them to about 3 times a week. I can maintain a 7:30 pace for about 3 miles and an 8-9 min pace for about 15 miles. That being said, I don't do any speedwork. All my training is done below 163 BPM.
I'm no model runner, but the low heart rate stuff definitely works.

Thankyou to everyone who has provided feedback.
I have a lot of things to consider and trail.
My main take aways are:-

More time to obtain the benefits
Lower heart rate training
Variability in training routines
Add in more running sessions
Reassess my zone 2 heart rate.

I'll be back in touch in about 8 weeks.

Thanks again to all