How do you run faster and longer?

[PresidentCJCregg]

Is it just a case of keeping going and trying not to stop?

I basically go to the gym 2/3 times a week and am SLOW. I can run for 26 minutes which takes me to 3k, but I can't seem to really build my stamina. I'm desperate to get to 5k but it seems impossible when I struggle to get to 3.5.

Is there any plan or routine I can look at as an example, or is just keeping running going to get me there eventually?

Couch25k! I'm no running expert but I'd say work on longer by pacing yourself and get to regular 5ks before trying to get faster (using sprint intervals, which will really boost your fitness). I think general advice is to add no more than 10% more distance each week, whatever stage you are at, so that even if cardiovascularly you can cope, your joints and muscles acclimatise .

Get off the treadmill and run outside. Take tiny steps and run slowly to build stamina. To build speed, do intervals: running slowly for most of the run, but every 5 mins or so sprint for 20 seconds or 30 seconds and build that up.
When you can run 5k comfortably, increase your stride length a little bit so you are covering more ground. But don't overdo it, as injury would set you back.

I really hate running outside, plus I prefer the treadmill generally anyway. I feel like couch to 5k would be a wee bit redundant as I can basically already run for half an hour anyway?

But if you are struggling to get to 3.5k then to me that suggests you are running at too fast a pace, c25k, assists in exactly this, building stamina and finding a good pace for you. So initially you may find it takes you 30 minutes, rather than 26, to get to 3k, but you won't actually be so exhausted by it that you can't build from there? The point of c25k isn't 30 minutes, it's 5k, which is what you say you want

2/3 times a week maybe not enough.
Try to lift that to 4x/week.
Do you do any other aerobic activity?
3k in 26 minutes is kinda slow (I don't mean that in a mean way, it just is).
How much if at all are you overweight, PCJC?

Haha you called it there! I'm a little of 14 stone so y'know...

Over not of. Gah.

I couldn't run 26 minutes if I weighted 14 stone so I reckon you're doing great.

From my amateur research, with same objectives, I decided that a mixed up plan was best, ie, I run 4x a week my standard distance (3k for you):
1 x hilly (bit shorter),
1 x slow (bit longer),
1 x hard &
1 x intervals. Can you programme the treadmill to do those?

Can you physically run slower than you already do?

Another idea is to taper into longer distance, with a session you run like so
15 minutes at pace you now run
5 minutes medium walking pace
15 minutes at pace you now run

Do that once a week (in addition to 3+ other runs) and then when you feel ready, each week take 15 seconds off the walk and add it to the 1st half of your run.

I don't know. I can do one of the other. I so want to be fast but while I can do 5/6k at a reasonable pace, as soon as I go over that I slow way down. I am entered for a half in november and I am beginning to dread it.

I agree with notagiraffe - go outside. I know you say you hate it but if you're doing a half you need to get used to running outside. Now we're into the spring and it's warmer you might find it's not so bad. Don't worry about speed, just pick a nice circular route that will take about half an hour to get you back to your door and take it slowly - work on distance not time. When you're outside there's so much going on around you you don't notice the distance, and If you listen to some good running music it will fly by, unlike on the treadmill where you're counting down every minute.

I prefer to run on the treadmill. I don't have to worry about traffic/other people/dog shit...Plus I don't have any groovy running watches/apps so I like the machine input.

I ran both a 10k and a half marathon (in decent times) using the treadmill as my main training (did a long outside run once a week). I found that doing the intervals/tempo run much easier when I could look at the clock. When I tried to run sprints outside I gave up easily but the clock countdown keeps me on track.

Like the others said, you need to chop and change your runs. I do an easy run (short), a short tempo run (race pace for whole thing), intervals (chop and change the speed on the treadmill) and a long run. Plus something else if I can. Something to strengthen your core is advised but I have to admit I'm not doing that at the moment!

Thanks everyone this is all really helpful. I promise to do an outside half hour this weekend!

Let us know how it goes!

Doing some intervals helped me get a bit faster. Basically if you always run at the same speed it never gets to feel any easier iyswim. If you do some faster, short runs, it makes your normal pace begin to feel a bit easier.

When I was training for my first 10k and belonged to a beginners' running group, I was doing a couple of 30 min runs a week and then one longer one which I was extending a bit each week. The group leader's advice was don't try to increase both speed and distance in the same run, and don't do all your runs at the same pace. Do your short runs (or at least some short burst intervals) much faster and your longer runs much much slower. This really helped me to improve both speed and stamina.

It really is practice. I am starting back at the gym today so can't run for long but in the past I have gone up to running for 45 minutes. At the start I was running for 30 seconds. I just kept increasing slowly and I got there. I aim to do it again and I know I will feel awful and self conscious at the gym when I go for my induction today but I will get back up the my peak fitness. It will just take time,

Try increasing by 1 minute at a time, and give yourself time to do it, so aim for 27 minutes and do that for as long as you need and so on.

I agree with going outside, I ran 12 miles last Sunday and if I was to go on a treadmill I would struggle to get 2 miles as the pace is not a natural one for me but by going out I will get the half distance today.
I try to do 5 runs each week, 2 long 10+, 2 mid 6-8 and a short 4.
Short run is always my faster one, late 10 mins pace, but I am getting an average pace of anywhere between 11 and 12 min/mile on the longer ones.
This is slow compared to other runners I know but physically It's what my body can do.
If you want to go further forget about the pace on those runs as you end up burning out too soon and struggle to finish your planned distance which defeats the purpose.
I have gradually got better since I started running again in August where I couldn't do a mile without stopping and anything over 3 was murder.

I find running outside much harder physically but also far more inspiring and enjoyable. When I graduated from treadmill to road I struggled to do a mile after having run twice that in the gym with no problem. I can't imagine training for a race only inside - whole different activity.

I finally did it, went outside and RAN! I only did 2k - and it took me over 20 minutes - but I did it!

well done! how'd you find it compared to gym?

Well done, that's great, hope you get outside again today and the forecast for later in the week looks great so keep going - just try and enjoy it, see if you can get to 30 mins even if you do some walking/running.

Went out again last night, did same 2k again but in 15 minutes this time. Next time I'm going for 4.

Wow that's loads quicker! Bloody well done OP!

Running outside is better than the treadmill I think as you need to pace yourself (rather than letting the treadmill pace you at a steady pace) and that's hard to do at first, but gets easier.

Also, running outside is good mentally too, moreso than the treadmill (IMO, but that might be personal preference).

Congrats OP. Sounds like you'll be doing 4k in 30 minutes in no time.

I ran for 4 lampposts and walked the 5th which seemed to work pretty well. I'm now not able to go running for a week due to minor op. Stamina will have to be rebuilt, painfully I'm sure!

" Stamina will have to be rebuilt, painfully I'm sure!"

Not necessarily. The most difficult bit is adjusting the bit between your ears! Now you know you can do it it will be easier each time. The more I run the less 'damage' a break seems to do to my stamina because my head is in the right place.

That's a good way of looking at it, thank you