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TOPIC: Best way to shave time off my running pace?

 
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March 20, 2012 9:49 AM
Hi all. I'm running a 5K on April 15th and I'd REALLY like to shave at least a minute or so off my usual pace. What's the best way to do this in less than a month's time? I usually run on the treadmill which is ok but have noticed that my outside running pace is a bit slower. Thanks guys!
March 20, 2012 9:53 AM
The best piece of advice I have ever received is run farther, slower.


Run lots, sometimes slow and long, sometimes short and fast.
March 20, 2012 10:10 AM
QUOTE:

Hi all. I'm running a 5K on April 15th and I'd REALLY like to shave at least a minute or so off my usual pace. What's the best way to do this in less than a month's time? I usually run on the treadmill which is ok but have noticed that my outside running pace is a bit slower. Thanks guys!


I've been wondering this, too! Whenever I push myself faster, I just tire quickly and seem to lose motivation (thinking I need to stop etc).

How often do you run? I have to run every /other/ day. Whenever I try to run the day after I've been running, I'm so slow and sluggish. (I've only been running for 2/3 weeks). I'm doing a 5k swim in April, too...
  3951382
March 20, 2012 10:37 AM
Sounds like every other day might be best for you? Are you varying your pace and distance? Incorporating any strength training too? Those are all key according to my runner friends. I try to run at least 3 times a week and usually do other workouts on my non running days. My legs are feeling pretty torn up from my crazy hilly 10k Saturday do I've only gotten a mile of running in since then. I've hit the elliptical instead as it seems a bit kinder on my body.
March 20, 2012 10:39 AM
Speed training and tempo runs. Doing those 2 things took me from a 3:34 marathon to a 3:00:06
March 20, 2012 10:41 AM
Recipe for speed:
1.Long distances
2.Track work/ intervals
3. Hill repeats
4. Tempo runs
March 20, 2012 10:42 AM
Interval training works wonders.
March 20, 2012 10:43 AM
Bumpz.
March 20, 2012 10:43 AM
If you want speed, you have to do speed work, no way 'round it. Look up Hal Higdon and follow his advice on the subject. He's da man.
March 20, 2012 10:47 AM
Google fartlek training.
  7175026
March 20, 2012 10:56 AM
Lose weight and train long. Fartlek is OK but you wanna build up a nice steady state pace.
  11209065
March 20, 2012 10:58 AM
This is a great topic! Will read later!
  10233905
March 20, 2012 11:01 AM
Bump
March 20, 2012 11:02 AM
QUOTE:

Recipe for speed:
1.Long distances
2.Track work/ intervals
3. Hill repeats
4. Tempo runs


^^that. I personally do my interval training on the treadmill, so I dont "get lazy" when sprinting.
March 20, 2012 11:04 AM
fact is, running outside is more work than running on a treadmill. You don't have the belt moving the opposite direction to help you along. If you want to run a race you should be doing the vast majority of your running outside. For when you absolutely have to use the treadmill, give yourself a 2% incline to simulate the increase in resistance.

To help you increase your overall speed, look into running intervals. I personally run/walk intervals during both training runs and races. I'm faster overall when I take timed walk breaks. I don't tire as easily and my run intervals are faster. Since my first 10K race in October my run interval speed has increased from 5.4 MPH to over 6 MPH.

To increase running speed in general, fartleks, hill runs, tempo runs and sprint/jog intervals will help. Do Google searches or search the message boards here for specifics.
  5282428
March 20, 2012 11:08 AM
QUOTE:

Speed training and tempo runs. Doing those 2 things took me from a 3:34 marathon to a 3:00:06


That's awesome speed!
March 20, 2012 11:10 AM
Try exersizes that improve the surrounding muscles, like Biking or Squats. That will help build endurance for the ones primaraly used for running as they have better backup support.
  7149085
March 20, 2012 1:14 PM
QUOTE:

Hi all. I'm running a 5K on April 15th and I'd REALLY like to shave at least a minute or so off my usual pace. What's the best way to do this in less than a month's time? I usually run on the treadmill which is ok but have noticed that my outside running pace is a bit slower. Thanks guys!

April 15th of this year? Nothing.

Hal Hidgon has an neat expression "If you want to run faster, you have to run faster." which is his way of getting people to stop running "junk miles" and to do targeted runs.

I'd recommend that you go to runnersworld.com and set up a training plan. Or get the Runners World book called "Road Racing". The latter is a good text to introduce the reader to road racing and it's full of good tips as well as training schedules.

Also "pace" refers to the time needed to cover a given distance, usually 1 mile. If you're looking to pick up your pace by a minute, you'll have a lot of work to do, so join the club! I'm aiming to drop my time for a half in August by 90 seconds off my August 2011 pace.
  3140117
March 20, 2012 1:26 PM
QUOTE:

Recipe for speed:
1.Long distances
2.Track work/ intervals
3. Hill repeats
4. Tempo runs


This
March 20, 2012 1:50 PM
Thanks for the replies guys! Off to do some research! :)
March 21, 2012 3:44 AM
QUOTE:

Sounds like every other day might be best for you? Are you varying your pace and distance? Incorporating any strength training too? Those are all key according to my runner friends. I try to run at least 3 times a week and usually do other workouts on my non running days. My legs are feeling pretty torn up from my crazy hilly 10k Saturday do I've only gotten a mile of running in since then. I've hit the elliptical instead as it seems a bit kinder on my body.


Thanks for your reply :) I really do need to do some strength training... am going to try some hill runs shortly, although I hate hills more than anything! good luck with your speed
  3951382
March 21, 2012 3:59 AM
I wanted to improve my pace as well (as I am super slow & new). After only 2 weeks of adding distance runs & hill/interval training, my 5k time went from 38min to 34:45. I have a 5k on April 18th so I'm so excited about more improvement! Good luck!

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