Running faster

[neolara]

I'm a very slow runner - 11 min miles generally. I go though stages of running and then stop as I lose motivation. I ran a very slow 10k in Oct and have been for the odd 25 min run since.

I was thinking about goals for the new year and wondered about trying running a sub 1 hour 10k, realistically around Oct. I appreciate this is easy peasy for lots of people, but I'm just rubbish at going fast.

So, my question is, do you think this is a realistic goal and if so, what's the best way to approach it? Should I aim to improve speed over say 5k in the first place. Or build up to consistently being able to run 10k before trying to run fast. Over the years I've run various half marathons but have always staggered in nearly last. I'm also fat and in my 40s and just don't seem to have the strength I had when I was younger.

Any thoughts would be appreciated.

I've just done my first fartleck session, accompanied by my 12yo dd who outpaced me every step of the way. Was surprisingly fun!

I need this thread!

I started C25K in August and I ran 10K for the first time just before Christmas, in 90 mins. I'm signed up for a 10K run in May and I really want to get my time down. Lots of great ideas here, thank you!

I need this thread too! Can do 10km in around 1.10 at the moment.

Would like to get under 6 min per km but just can't speed up (and have a dodgy knee too)

Will try Fartlek too

Have signed up for a 10km in the spring with the aim of a half marathon later in the year.

I may look for a club too- how do you find a local Jane that isn't really competitive?

One not Jane

I can only handle clubs at arms distance, too. There's a boring backstory but basically neighbour who once shouted at DS is a coach at nearest big club, so no way am I going there.

I recently joined Fetch, (fetcheveryone.com) which is a nice online (mostly) runners community. Huge range of abilities.

Can I just mention that most running clubs cater for ALL abilities? My current one is actually not used to folk actually wanting to race...my previous one was more competitive.

Most are hugely welcoming and supportive of beginners. Mine did a beginners group, run entirely by current members in their own time, taking folk that had literally never run a step to running 10k over a gentle 6 month period, using the run/walk method to start with and slowly increasing that over the weeks. Some of those beginners are doing their first half marathon in a few weeks.

The perception of running clubs is absolutely not the reality, just like all gym members are not all lycra clad size 8 bunnies.

Btw, I'm a sub 3.20 marathon runner, most of my miles at 9.30/10mm. I do speed work very minimally once a week. But run most days and make sure my core strength and flexibility is sound, to prevent injury.

Well done folk. Making the habit is the hardest part I think

wow have just looked at Fetch. I've learned about streaking (which I already decided to do this month, without realising it was called streaking) and zwifting (bike riding inside on a turbo trainer). I may join!

Of course I'm looking at this from the comfort of my sofa while drinking champagne.

Judit it sounds like your goals are similar to mine.

I ran a shocking 1:12 last feb (my first 10km since having kids though), and at this stage am aiming for 1:06 as that was the last time I did in a race pre-children and pre-running injury. Then I can start working on getting closer to the hour the next time or looking into a half.

That Fetch website is good!

Does anyone know of a calculator that helps me work out what times I should be aiming for in training runs to hit the 10km time I want? I have found one that tells me my 5km time, but am looking for other distances too.

For example if I am aiming for 1:06 for 10km, the site I found tells me I should aim for 31.49 for a 5km, taking into account fatigue etc.

www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=3.0&distanceunit=m&duration=0%3A37%3A00

There you go

:)

Thanks!

I find it easier if I've got an app telling me what to do so I started using the 10K Pacer one when I wanted to get faster (having completed the programme in the 10K Runner app from the same company). I also went and got some technique coaching which has helped more and I hurt less after running, but it was expensive (runningschool.co.uk)

what are those apps witchmountain?

I just did my usual 6.5km run with faster intervals and got my speed down to 6.04min/km - really pleased. I think I just have to push myself harder.

They are literally just called 10K Runner and 10K Pacer - the developer is called Fitness22.

Using a programme was a revelation to me! I realised in the past I've always built up too fast and then struggled.

Agree with the point about having to push yourself too - I find I get in the habit of plodding whilst I build up the distance.

random from experience it's pretty good, but overestimates slightly (which is nice, I've frequently beaten my 'projected' time)

Thanks witch - i' ve got the Pacer one - what does 2FR + 1W mean?

2 mins faster run followed by 1 min walk! If you have the voice instructions it will say "run slightly faster" when you get to a FR bit.

I use the voice instructions but I had to turn off the verbal encouragement because I run without headphones and I felt like an idiot when it told me I was awesome, just as I passed people within earshot!

Echo all the comments about speed work. Also having a plan helps massively - as it tells you the progression and also when to take a rest/shower week.

needastrongone can you talk me theory go how that works to run a sub 3.20 marathon whilst training at 9.30min miles?

I just don't get how one can train at 9.30, then step it up so dramatically on race day. I've done 1 mara, and we were really careful to make sure our long runs were slow (9.30/10min miles), speedwork and easy runs as per plan but come the big day my time was 4.07. It was just too much to go faster on the day.

My natural pace for momentum and good momentum seems about 8 min/miles but I struggle to be fit enough to run that regularly.

Just checking back in. One week in and I did 4 runs - a fartleck session, a hill session, a recovery run and a long (um, well not actually very long at all) run.. Going OK so far but have slightly sore feet so bit anxious about potential plantar faciiatis. Have had it before and seem to be prone.

Happy running everyone..

Listen to your feet! Rest then restart when better

plantar fasciitis is linked to tight calf muscles, which in turn can be linked to over loading (too much hill and speed work too quickly key). Alternatively it might be that you need a bridge support insert or trainers for over pronaters

Use a roller to ease calf muscles also. Ali stretch. Lastly when running land with your foot flat on the ground to avoid heel strike.

OP - you have gone from occasional running to 4 times a week, 2 of those being tough sessions. That's a massive increase in volume.

Gooseberry speaks loads of sense. I have said this before on the thread. Just get used to running a few times a week. Do this until your body adjusts and it's a habit. Your muscles will need time to get stronger and cope with the work load.

Then think about speed sessions.

Why do you think folk give it up so soon or get injured?

Hi, I've got quicker of late, I have joined a running club and have been keeping a one long, two short runs per week regime until recently injured.

By doing this I have a PB of 55.55 on a hilly race. The short runs need to be uncomfortably fast, one of which could be intervals, sprint or hills, 3-5 miles in length. I found building the longer run to 11-12 km (but running slowly) built up my strength.

It takes quite a lot of confidence to run quicker but remember that you can always slow down if you need to!

p.s.needastrongone is right.

Build up slowly, adding on a tiny bit per week or even staying at the same level for a couple of weeks. I'm injured as a result of twisting my ankle on a trail run, but am starting to add on some gym strength stuff once a week to strengthen legs/joints in the future.