Speed

[JacobsMommy11002]

The title says it all. How do you start to gain speed? Granted, I still have a few weeks till I graduate C25K, but where do I go once I do? I obviously need to get faster...and I don't see myself getting a lot faster in the next 3 weeks, but I guess you never know. Right now I am doing about 2 miles in 25 minutes, at about 14.22 per mile. So when I finish the program, do I just start running further, or do the same amount and try to go faster?

On another note, my DH ran his first 5K today. While I am extremely proud of him, he started running about 2 weeks after me and did his first race in 25.48!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! WTH????? Hmmmmm, men

 

[windwalker]

The title says it all. How do you start to gain speed? Granted, I still have a few weeks till I graduate C25K, but where do I go once I do? I obviously need to get faster...and I don't see myself getting a lot faster in the next 3 weeks, but I guess you never know. Right now I am doing about 2 miles in 25 minutes, at about 14.22 per mile. So when I finish the program, do I just start running further, or do the same amount and try to go faster?

Joanna, 2 miles in 25 min is 12.5 min per mile dear. But anyway on to your question.

When you go for your run/walk, go slower for the first mile to warm up then pick up the speed during your second mile to where it's comfortable but challanging. Then every couple of minutes pick up the pace for about a hundred yards or the distance between telephone poles. Alternate comfortable with faster pick ups like this for the remainder of your workout.

Another way to gain speed is to get on a track and warm up for a mile then alternate a fast lap of the track with a slower recovery lap.

My favorite is to do hills, this builds strength and stamina. I will go on a 4 mile route that is very hilly, with long steep hills. I try to maintain my pace even on the hills, then when I hit the down hills I can fly.

Hope that helps.

Walking Panda

 

[JacobsMommy11002]

Joanna, 2 miles in 25 min is 12.5 min per mile dear. But anyway on to your question.


Walking Panda

Thanks for the advice! BTW, my math and typing skills suck...its two miles in 28 minutes. I am just incompetant today!

 

[Cruella de mom]

You are just starting out. Speed WILL come. Right now I would concentrate on getting your steps in. As you add miles on your longer runs, you will start to add speed on your shorter runs. The hill workouts are fantastic for strengthing your legs and they will eventually pay off in the form of speed.

The first full mile I ran took me 14 minutes. Two years ago, when I was training for my first marathon, I was THRILLED if I ran under a 10:30 minute mile for even one mile. Now, without any speed work at all, I can comfortably run a 9:00 minute mile and I regularly run with an average pace around 9:30.

I know it sounds funny but speed takes patience.

Cecilia

 

[bunnyfoo]

When I was training for the Minnie 15K earlier this year, my chiropractor was helping me with my running (he's a personal trainer also). Once I was able to run for 20 minutes - I did 3 intervals of 20 run/1 walk. He had me use one of my intervals for speed work. So for that one interval, I would sprint for 1 min and walk 4 minutes and gradually I would increase the sprint ... so 2 sprint/3 walk, 3 sprint/2 walk etc.

And my DF is like that too - he's started training after me and he's already faster. I think it's because he's taller and has a longer stride. But it works out well for me because I have to push myself to keep up with him - so (hopefully) I'll eventually improve my speed that way as well

 

[laughinplace199]

I think speed comes with time. I'm still a relatively new runner (started running in January) and I'm still slow, but not as slow as I was. In Jan, I was running 1-2 miles at 14 min per mile. Now I can run anywhere from 4-6 miles at 11.5 min per mile. Still slow, but better than before.

 

[mogulskr]

I know it sounds funny but speed takes patience.

Cecilia

This is the key. It takes time to build up speed. It may sound funny, but I build speed with long slow runs to start. I use a heart rate monitor and run at around 70% which for me is 128. If you don't have a monitor at this heart rate you should be able to hold a conversation. You need to run at whatever pace will keep you at that number. If it means walking up hills do it.

What you will notice over time (several weeks/months) you will be faster at the same heart rate. Also running at the slower speed your risk of injury is greatly reduced. After a few months you can add some tempo runs and speed work (intervals).

Tempo runs would be run faster then race pace for up to 50% of the race distance. These will really push you physically and mentally.

Hope this helps a little. Don't worry about getting fast, your already ahead of the game by just doing. Keep up the good work.

 

[JacobsMommy11002]

Mental note: Be careful what you ask about. I went out for my run tonight. I forgot my watch, and I am still doing C25K. Tonight I was supposed to run 25 minutes. I, as I said, have been averaging 14 minutes miles. Today, according to my calculations (I had to go back and add up the time on the sings I heard on my iPOD) and how far I went, I did 11.5 minutes miles. I am dying now! Apparently I have been depending too heavily on my watch as a pacing tool!

 

[Cruella de mom]

Aha!

You are thinking too much. Do one of those "no watch" runs every once in a while to see what happens.

 

[tigger2esq]

after giving up for the time being on the longer marathons and halves, I ahve bene focusing on increasing my speed on shorter runs. I do this by doing intervals on my treadmill working up in increments of 2 minutes to faster paces. it has worked as while I was training for my marathons my fastest 5k was about 31 minutes, I ran one last weekend in 29. my goal is to hit 27 by the fall.

 

[AmyBWV99]

Be careful about adding speed (especially intervals) too soon. Adding speed without a proper mileage base is a recipe for injury.