Improving times

[wvjules]

Realistically how much can the under-average person increase their time in 3 months? Right now I am averaging a dismal 14:45 mpm. That is my pace at 2 miles and 3 miles. I want to average a 13:00 for the Half in January. That is cutting off almost 2 minutes per mile. Possible?

 

[FireDancer]

It depends a lot on the individual but it is possible. I think the best way to improve times is to do speed work at a local track. Replace the shortest run of the week with a track day and do some repeats. I would start with 4x400m (one trip around a normal track is 400m) and start adding some varying distances.

When I do track work I try to do the interval as quickly as I can to get used to pushing your VO2 max. You will naturally slow and your last repeat will almost always be a bit slower then your first.

When it comes to races the thing that you need to learn is to run closer to your max. This is something that takes some practice because there is a very fine line between going out too fast and going out as fast as possible. The way I did it was to start noticing in a race (5K to start) when I am not pushing myself hard enough. It is easy in the middle mile of a 5K to kind of settle into a medium hard effort when the race is short enough to run the whole way with a difficult effort.

I ran a race where I was running right with the 3rd guy overall and just about the time I would settle in a bit I kept pushing to keep up with him and was able to out sprint him for the finish. That was when I realized that I had it in me to push harder the whole way.

 

[johde]

If I remember from your earlier posts, your still a fairly new runner who's currently doing a Galloway walk/run method. If you haven't started already, I would start incorporating a long run 1 day of the week. As strange as it sound, running more, even slowly can help you get faster. Frank is right about adding in some speed work. If you don't want to do track work, you might want to start out with some fartleks. Running one of your run intervals significantly faster than you normally do. I would do it on one of you shorter workouts and not your long day. Even a minute or 2 of faster running will get your body starting to go faster.

 

[cewait]

I am more of a hill guy for a newer runner. Not too unlike a set of speed intervals time wise find ahill that requires 2-5 minutes to climb and that you can create an intensity of 4 out of 5 (or to the point where you can only say a couple words.

Anyway, without going long, for a newer runner hills do not required the quick turnoever or encourage over striding. They work to build the back of the leg as well as the inner quad.

Start running 3-5 intervals after a great warmup then increase up to 10. Simply run up at a very hard intensity then jog/walk down.

 

[wvjules]

Yes, I am a new runner using the Galloway method. I do 30 minute runs 2x during the week and the long runs on the weekend. I think I might add a mile run somewhere during the week to work on speed with fartlek and/or coach's hills. The back of my legs need the work and I want more speed. I don't want to overtrain and get injured but I do want to get faster.

~wvjules (afraid of the sweeper)

 

[johde]

I wouldn't worry about getting swept at that pace. At a 14:45 pace you're about 15min below the 3:30 cut off time. The pace requirement doesn't start until the last person crosses the start line. I also realize it's Disney and you may want enough cushion to take pictures.

My speed is just slightly faster than yours. Most of my mid week training runs are at a 14:30-15:00 pace. My long runs are at a 15:30-16:00 pace. I am also do a walk/run combination, although I mostly followed John Binghams "Marathoning for Mortals" plan instead of one from Galloway. I currently walking at about a 16:00 mile for 2:15 then running at about a 12:30-13:00 for 1:15. Remember that your long days are supposed to be slower than your regular days. My long days should probably be a little bit slower. My half marathon is October 17th, but I may start trying to add some of Frank and Charles ideas myself after that.