Just can get faster
8:27pm, 18 Aug 2012
PerfectOrganismRight, as the title of this forum may suggest, I am struggling to increase my pace over set distances. For example, I can run about 3 or 4 miles at a sub 8 minute/mile pace, a half marathon at just over an 8.30 minute/mile pace, and a marathon at just over 9.30. Now despite my best efforts, and really going out and pegging it I am really struggling to bring these down. I can do it occasionally, but hitting any kind of consistency seems beyond me. I'm not being unrealistic and expecting to become a Steven Kiprotich overnight, but I do feel that a 7minute/mile 10k, sub 8min/mile half marathon, and a sub 9min/mile marathon are within my capabilities, but how???? Does anyone have any tips, that involve training, eating, relaxing, stretching etc, that can help me to improve on my times?
8:42pm, 18 Aug 2012
HowFar?Do you do any of your training at much quicker than 8 minute mile pace?
8:43pm, 18 Aug 2012
NellersYou're not going to like it but my advice is to slow down in training and do more miles. Get you base built up properly and then top it off with some faster miles.
Run more. It makes you good at running more.
8:56pm, 18 Aug 2012
ndellarWot Nellers said.
Looking at your current PBs vs your training run paces, I would say you run everywhere too fast. A mixture of slower training runs + speed work has helped me improve.
There is a calculator somewhere, I think it is this one mcmillanrunning.com where you can put in say a recent race time and it tells you what to expect for other distances and also suggested training paces. Your PBs are similar to mine - I would suggest long runs at 10+ mm is the way to go. Build base before you start speed work.
There used to be a training nights thread - no one has been on it for a while but some of the sessions are good. http://www.fetcheveryone.com/viewtopic.php?id=39810
Hope it is useful....
1:55pm, 20 Aug 2012
PerfectOrganismThanks for the advice guys You're right though Nellers, I don't really like the advice! I already feel like I'm running enough and that it takes up enough of my time. I couldn't possibly squeeze anymore in unless I wanted to have no other life at all! I'm hoping that if I can maintain this level of training for a prolonged period of time I may start to see my times drop.
I may have a look at your training log if it's publi ndellar to get a little bit more of an idea of what you mean. Do you do two or three medium/long steady runs and one short speed run a week or something along those lines?
Thanks again for the advice!
2:13pm, 20 Aug 2012
GobiPO - running enough for what exactly? That in the words of the Prophet O'Darness is very low mileage.
As Nellers has said though the key to running faster is to run slower and do more volume to get a good base, many people find that just by becoming aerobically fitter they run faster.
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