How much can I realistically improve by?

Question

I'm a 37 year old mum of two, been running for about 18months, currently do 3 or 4 runs a week of between 5 and 8 miles.. average time per mile usually works out between 10.50 and 11.10 minutes - I want to do longer distances and bring my average time down. Realistically, I can't do more than 4 sessions a week but I'm going to build in some interval training... I'd love to be able to average a 10 minute mile, am I being unrealistic?

Answer 1

You need to totally restructure your training to find the speed.

Cut the distance DOWN for the next few weeks to concentrate on pace - i'd say max 5 miles every other day. Pick a route and stick to it - boring but it's only for a few weeks. Time every run so you can see your improvement.

Pick a point about 2 miles into your run (you need time to warm up) and a finishing point about a mile further on. For the next 2 weeks do your run but go as fast as you can between these two points. When you hit the finishing point - DON'T STOP - just cut your pace down to get your breath back and get to the end of the run. By the end of 2 weeks you'll be amazed at your improvement.

Next, move the finish point for your "hard bit" a mile or so further on and do the thing again for 2 weeks. Then extend the "finish point" to the END of your run and do the next 2 weeks, then move the "start point" so it begins about a mile into your run.

By now you'll be really flying and will probably be running 8's or maybe even long 7's Time to change your training again.

Once a week do a long one 10 to 12 miles or so. Don't worry too much about pace at first, but time it anyway. Bet you surprise yourself! What you've done is train your body to accept a higher intensity as your "normal" pace - it will feel comfortable running faster. Once you're used to the distance you can even start picking mid points and picking up the pace between them - much as you did before.

Hope this gives you a start.

Answer 2

Not being unrealistic at all

some good answers so far .. Important to have goals so a 5 or 10k race might be a good start

id try and keep it simple to start .. dont change too much

just on 1 of your shorter runs ... do a 1 mile warm up and then do 600 - 800 at your goal pace ... then same dist at resting pace

OR a tempo run after the warm up a pace you can sustain for the whole 3 miles...

you can vary it by running some hills but thats a whole new type of hurt

if your want more info on what pace try the mcmillan pace calculator

some links to programes that ive tinkered with

Answer 3

The triathlon guy has some good ideas. You should easily be able to get down to a 10 minute pace with the same number of runs and mileage you're currently doing. The trick is to put some variety into your program. Instead of just slogging down the road at the same pace and the same mileage 4 times a week, break it up into 4 different types of run.

1) An interval (or fartlek) run. The only difference is that one is based on distances and one is based on time. If your target is a 10 minute pace, given your current mileage, start by running quarter mile intervals at a 2:15 pace. You should be able to do eight fast quarters at that pace with eight slow ones (no set time, just keep your legs moving, try not to walk) in between. If you want to do it by time, start with 2 - 3 minutes at a stretch. After two or three sessions of quarters, start throwing half miles at a 4:00 - 4:30 pace in there, or time intervals of 4 to 5 minutes.

2) A tempo or pace run. This is your timed run to measure your progress. Treat it almost like you would a race, but you don't have to kill yourself at it. Measure a route out will so you know some points where you can check your time throughout the run. Keep a log so you can try to improve the differenct pieces of this run, and vary this a little to improve. One week, start out a little harder, then gut out a finish. The next week, start slow and try to accelerate in the second half.

3) A long run. This is where you build your distance up. Pace isn't as important as finishing, so don't try to match your normal running speed on this one. Try not to stop, except for water breaks. Start at your longest distance (you say that's 8 miles, so start there) and add a half mile or so on per week, a mile if you're feeling frisky.

4) A mileage run. This is just a fun run to log miles. Find a nice scenic route that is interesting, with varied terrain. Don't kill yourself, but don't go as slow as the long run either. This is a run you should enjoy, and if you're going to get a "runner's high", this is the one you'll get it on. The mileage should be about the same as your tempo run, just not as fast a pace.

Find some local races to enter to test yourself. Start with 5ks, then, when you can do those at your 10:00 pace, step up to 10ks. Maybe even find a half marathon a few months down the road to be your ultimate goal for this. That will give you incentive to keep at it.

Answer 4

I would suggest a couple of ideas.

One would be to join a gym (or somewhere where there is a treadmill), and set it to about 6mph (9.6kph), with an incline of 2% - that is the spead you want to run at, (2% incline simulates the outdoors effect - hills and wind), and train on there once a week for maybe 2 miles - that will get your legs working at the speed you want, then do your normal longer runs outside.

I find it difficult to judge speed when running outside but the treadmill will force you to run at the speed you need.

While you are at the gym you can also do some leg weights, and strengthen your core (injury avoidance but ask an instructor for advice)



Get a running partner to run with you, they make the runs easier as well.


Alternate between short and fast (couple of miles), medium and normal speed (5 miles) and long slowish (10 miles?) runs - gives you a varaiety and also speed and stamina.


Try 'Fartlek' - run normally then add in a section of fast runinng - perhaps between 3 lamp posts? then run normally again


Try them and see which works for you - you dont need to run more, just vary it a bit to get better runs, oh, and have fun!!

Answer 5

Another thing that will help you is if you build some fartlek training into your shorter runs. Its a bit of basic speed work. It helped me.

In a year I have managed to get my average mile time down from 10:00to 8:30 minute miles. (obviously depending on the distance I run).

Answer 6

not longer, go shorter and faster- Say 3 miles and work on getting quicker. You should have a good fitness base established. So UP the intensity, and you are doing great! Stretch and warm up before engaging in these three mile higher intensity runs or you will get hurt.

Old Guy

Answer 7

With your speed may I suggest that you do some physical workout or weight exercises to develop your muscles and swimming to tone down the stiff parts of your muscles so that you may have the energy and strenght but still a lady. Be realistic at what you are trying to achieve and if you are a professionally runner, it doesn't if you are a mum.

Answer 8

yea 10 minute mile is realistic... what i think the best thing to do would be if you could go to the gym and build up your legs you will be able to increase your speed