I want to cut some time off my run before the race any tips?

Question

I have a 10 k that I really want to win coming up in 3 months. I need to cut 6-8 minutes off my time. I run 5 miles 5 days a week. What can I do to improve?

Answer 1

Variation is the key to maximizing improvements. At the moment your routine is far too much of the same, sand will not force your body to develop in the same way, as it gets used ot the simple demands placed on it and adapts for them. 6-8 mins is quite a bit of time to knock of, but as the above answerer has stated that all depends on your starting point.

Rather than doing your current schedule you need to mix it up a lot more:
Do one long run a week, this should be at least 2 hours, no longer than 3 - vary the pace from your usual pace accordingly to last the distance, this session will improve your endurance so you can hold a faster pace for longer;
Do sprint training, for longer distance training such as for a 10K do longer sprint repeats such as 8x400m as opposed to 100/200m, try to keep the time on your sprints as close to the same throughout one session, leave about 60-90s between repeats, to recover without letting your heartrate fully drop, this trains your muscles to work faster;
Do tempo training, this should be a distance shorter than your race distance that you run as fast as your intended race pace (or as close as you are currently able to get), you could use your 5 mile course for this;
Do hill sprints, sprint up a steep hill preferably around 300m, jog back down, these sessions build strong leg muscles and will benifit you in the race particularly if there is a hilly section;
The remaining session should be a 10K, run at 1min-1.5min mile slower than your intended race pace at first, as you get nearer the race this should be run about 30sec-1min slower.

Answer 2

Well first of all your 10k run is equivalent to a 6.2 mile run so I would up your mileage to at least that far most days. Plus one day a week you should crank it up even more...maybe do an eighth miler or even ten if you can. This should be LSD - or long slow distance not speedwork. This way the 10K won't be the longest you've run and mentally you're already helping yourself out.

That said in order to drop 6-8 minutes (which can be a lifetime in a reletively short race like 6miles - that's a minute plus dropped per mile!), you will have to do some speedwork. Try intervals on a track and work on accelerations. The problem is you've probably settled into a pace that you plod for the duration of your run. So you have to teach your body to run at a faster, consistant pace. I would also do a couple mile repeats days where you actually RUN the pace you want to go for a mile before taking a break. This is the only way to show your body/legs the actual pace you want to be running at.

OK now that I've layed all that down...I think dropping 6-8 minutes on a 6.2 mile run will be very challenging...but it depends on where you are now... are we talking you are currently hitting 12 minute miles and you need to get down to 11. That's much easier than starting with 8 mm and trying to drop to a 6:45. Also I think its great that you want to WIN the 10K but you should also be proud of yourself if you drop time on your splits. WINNING road races is a tough way to measure your success because you never know your competition. So it's better to set time/distance goals (other than winning) to motivate you for a longer period of time.

Does that make sense? Wishing you the best of luck

Answer 3

Foot turn over is your answer.. What this means is you need some speed work. Your base mileage is already good. You will although need to do some longer runs too. Speed work can be done in tempo runs 3-4 miles running 5-10 sec per mile faster than your 10K pace. Going to the local track do some 1200 meter to mile repeats with a 400 meter walk recovery between. Also try doing these 5-10 secs. faster. Longer runs don't worry about time just work on building your endurance up 7 to 8 miles will be fine. Only do your speed work once a week. Good Luck!!!

Answer 4

To run faster in 3 months, you just need to do some speed work. You have a great base already so you know you can get the distance. But now you need to concentrate on speed. Here’s how:

Here’s a suggested weekly plan:

Day 1: 6 miles easy, steady pace, deep breathing, relax, good form
Day 2: mile jog, stretch, 20x100 yards, mile jog cool down
Day 3: 5 miles easy, steady pace, deep breathing, relax, good form
Day 4: mile jog, stretch, 20x100 yards, mile jog cool down
Day 5: 5 miles easy, steady pace, deep breathing, relax, good form
Day 6: mile jog, stretch, 4x1 lap, mile jog cool down
Day 7: Rest. Maybe light gym work, stretching, swimming if you want

Even numbered days, go to a track, run the straights, recover on the turns. ON the 4x1 lap days, run each lap at your desired lap speed, rest, repeat. Practice speed runs but hold back some during the first week until you can gauge your endurance and recovery times.

Good Luck

Answer 5

Hi, i dont do long distance so i dont really know what to say, but maybe u could try doing shorter distance like 3miles but do that 6 or 7 times.

Answer 6

I don't know about 6-8 minutes but chewing gum will definatley make you run faster cause it stops most of the wind from making your throat hurt.

Answer 7

Eat alot of fruit and only water running is good but also do some work outs for your legs with weights do alot of swimming hold your breath underwater as long as you can it will help your cardio and lungs

Answer 8

well i only run cross country so yea... i would say work on your speed... do some speed workouts..and it will help cut down ur time..and build ur speed in distance

Answer 9

10k Training program

http://www.coolrunning.com/engine/2/2_4/137.shtml

Answer 10

Jesus. Your my heroine... Thats sounds really weird. So, nice legs!