(Closed) Runners – How can I increase my speed?

posted 6 years ago in Fitness
Post # 3
Member
5977 posts
Bee Keeper

There’s something called interval training. Basically, you run as fast as you’re comfortable for a period of time (let’s say 1-2 minutes), then walk for a minute, then back to running as fast as you can for 1-2 minutes, then walk for a minute. You should also do what’s called a tempo run on your longer runs. You should try to do longer than a 5k at a slower speed to build up your endurance. 

So each day, you should try something different…do intervals one day, then a tempo run the next, then crosstrain to give your body time to recover. There are some great running plans online that help you to train for a 5k at all levels!

Post # 6
Member
597 posts
Busy bee
  • Wedding: February 2013

@MrsElle:  Yay! I’m really proud of your story! I’m glad I’m not the only one who is worried about their 5k speed! I really do feel like a snail at times. Good luck to you! πŸ™‚ 

Post # 7
Member
4887 posts
Honey bee
  • Wedding: May 2012

Okay this might sound ridiculous, but you mentioned that your lungs get tired.  I have a lung capacity issue that I overcame while running by doing some breathing exercises while I WASNT running.

 

Now take it easy on these as you don’t need to pass out.  But breathe in very slowly and deeply for a few breaths, then hold your breath with lungs as full as possible, then blow all the way out.  Do it a couple times a day, but obviously stop immediately if you start getting dizzy or whatever.  I found that I wasn’t using all of my lungs and had to kind of train myself to fill my lungs with air.  And now I run much better because of it.

 

To increase speed I love PP’s advice.  Alternate slow jogs with sprints, but don’t walk if you don’t have to.  

Post # 9
Member
5977 posts
Bee Keeper

@MrsElle:  Absolutely! And @KristenGotMarried:  has some great advice on breathing exercises. I found that when I first started running, I was having some major issues with side cramps and breathing. I had to concentrate really hard on my breathing in order to make sure I was taking in enough air.

But good for you for changing your lifestyle and getting active! 

Post # 12
Member
954 posts
Busy bee
  • Wedding: September 2012

If you want to get faster: do speedwork.  

Caveat: do not do speed work while increasing your weekly mileage. 

Some of my favorite speed workouts (dropped 30 minutes off my half marathon time to 1:40) 

Ladders (best done on a track, but can be done outside if you guesstimate).  I’ll put in my times so you get an idea of what it looks like, but caclulate your own

  • 1 mile warmup (always key) @ an easy pace (use http://www.mcmillanrunning.com to calculate your training paces)
  • 200m @ speed pace 6:55
  • 400m @ 5k pace 7:10
  • 600m @ 10k pace 7:15
  • 800 m @ 15k pace 7:20
  • 1000m @ half-marathon pace 7:40
  • 1200m @ marathon pace 8:20
  • 1000m @ half-marathon pace 7:40
  • 800 m @ 15k pace 7:20
  • and so on (basically you are going from fast to slow and slow to fast). 

Hill repeats:

  •  run up and down a hill for like 200m, try to make the uphills faster and the downhills easy

Progression runs

  • make each mile progressively faster, then cool down for one mile

Just some ideas.

 

Post # 13
Member
954 posts
Busy bee
  • Wedding: September 2012

Oh- I’m going to disagree with “sprints”…a lot of times this involves going WAY too fast…think ruptured tendons and stuff.  Stick to normal speedwork.

Post # 14
Member
39 posts
Newbee
  • Wedding: July 2012

you may want to see a doctor about an inhaler.  I found out I have excersize induced asthma and taking my inhaler before running has helped a lot with lung capacity..

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