I started running about a year ago and can now run up to 10 miles at a time. However, I'm pretty slow. I run 6 miles in about 55 minutes. As a long time runner, does your comfortable run speed (a pace where you can still carry on a conversation) ever increase w/ time or do you have to do speed training? I'm not looking to win a race, just wondering if consistent running at the speed I do now will naturally progress into a faster long distance run.
2007-06-25 08:52:17 · 6 answers · asked by Ruthie 4 in Sports ➔ Running
The only way to run faster is ...... To run faster.
Although you should be proud of being able to run 10 at a stretch ( better then 95% of the population) in order to get a higher pace speed work helps immensly.
there are many versions of speed work the most common is running 400 meters at high speed over and over again.
run 400 at an average light pac, for you maybe 10 minute miles, then sprint 400 at about 7 minutes, drop back to 10 for 400 then back up to 7 minutes, do this about 6 times. Ironicly this doesnt really build muscle, but it gets your legs used to moving faster.
Other strategies include running a 75/25 or 80/20. that means run either 75% or 80 % of your run at a comfortable pace then the last 25-20 % at a fast pace.
Be careful to not do to much to fast, it took you a while to get to 10 miles, and it will take a while to really increase your speed. Also when adding these workouts your chance for injury goes up allot, so stretch right and eat right and rest on your rest days.
For more info look up Hal Higdon's book entitled "Run Faster"
it really help.
2007-06-25 09:33:45 · answer #1 · answered by Need2know 2 · 1⤊ 0⤋
Yes, your comfortable run speed will increase, but you have to make it get better. As long as you run at your comfort zone it will not change. You can put in some spurts and then recover and you can do some harder runs. Consistent running at this speed will only allow you to run at this speed. You are not going to have to do speed training, just run a little faster until you are conditioned to that pace. Take small steps just like you did to get to 10 miles.
2007-06-25 15:58:18 · answer #2 · answered by lestermount 7 · 1⤊ 0⤋
To run faster you have to get used to an increased tempo in your training runs. But I suggest running pickups while on the road or on trails instead of going to the track, since you are focused on distance/pace work rather than simply speed work. The work can be varied and actually done to some degree every day & easily incorporated into your routine.
2007-06-25 15:59:22 · answer #3 · answered by Zombie Birdhouse 7 · 1⤊ 0⤋
What I tell myself is that I won't get better unless I run at a pace that makes me tired for a distance that forces me to keep running after I am tired. This is how you build up endurance and are able to increase speed. I have a route of about 8.5 miles that I used to do in about 60min, but I can now do in 45-48.
2007-06-25 18:05:29 · answer #4 · answered by irishrunner1 5 · 1⤊ 0⤋
If all the running you do is slow and long you will not get faster. You have to do some speed work in order to run faster.
2007-06-25 16:01:49 · answer #5 · answered by Nelson_DeVon 7 · 0⤊ 0⤋
try running 2 miles, as hard as you can, once a week,for 4/5 weeks you should improve by about 10 seconds each week
2007-06-25 16:20:19 · answer #6 · answered by stipes212 1 · 1⤊ 0⤋