Running faster

[kindertoPTS]

I run for an hour (treadmill) a couple of times a week, and do alternative exercise on other days- all gym based. I'd set myself an informal goal of getting up to 10 km in an hour but it's still taking 1 hour 10/15. I do interval, endurance, progression runs but not sure if there's a ratio I should be doing these in to improve? I am improving just slooooowly. Do I realistically need to run for longer to get my time down? Any other tips? How achievable is it to shave off 10 minutes?

Been running for nearly a year but do consider myself fit. Just slow at running

I think the general rule is a couple of medium paced, medium distance runs, one intervals run and one long easy paced run. You also need to work on increasing your cadence.

I used one of the training programmes from Garmin which was very good for giving you the right mixture of runs and target paces etc. but I'm sure there will be loads of free programmes on the internet. I knocked off about 15 minutes for a half marathon going from a predicted time of 2:30 to actually running one in just under 2:15.

Thank you. So do you think I'd need to do 4 runs a week realistically? It would mean cutting right back on other classes for a while. Might be worth it though...

Do you only run on the treadmill? I run much faster outside than inside! On a treadmill I struggle to get over 9.6km / hour but can do a 10k in 55mins in the park.

I would get outside and just go for it. Outside is so much easier as you can challenge yourself to do a faster pace up to the next tree then take it easier on the slight downhill to recover etc. You need to build things like hill sessions in to your training and shorter, faster runs to get your keys used to moving faster.

Interesting I assumed treadmill would be faster 😂

Ditch the treadmill!

I agree. Outside! Mix it up. Long really slow runs once a week for stamina and endurance, a shorter medium paced run and fartlek once a week to build up speed. You must rest too or else you’ll pick up an injury and become more prone to illness. Good luck!

Ok I'll have to get out of my comfort zone and try running outdoors!

What would a long run be @StoneHenge85 ? 2 hours?

Try heart rate training.

Loads of programs online you can follow, once you establish your heart rate zones.

It was a game changer for me.

Keep your easy runs easy and make your tempo/interval runs hard!

A lot depends on how hard you are working when doing 10k in 75 mins - if you're really struggling at that pace it will obviously take longer than if it's an easier effort. If your goal is to run a 10k in an hour, that will require running 6min/k - can you maintain that pace for a minute or two now?

It's good to build up gradually, changing just one out of pace/time/intensity. One approach is to take the C25k programmes and do easy pace running for the walking intervals and increase to target pace when they tell you to run. Once you can do 30mins at your target pace you can just keep building from there. There are also loads of training plans out there (I liked the Nike Run Club guided audios).

I'd definitely agree with getting outside, so much more interesting - and a friendly running club is great for motivation and support.

If running on a treadmill regularly it helps to set the incline to 1% as this makes you use your leg muscles to push forwards rather than just up and down. Finally don't neglect strength training - it's so important for long term health, and run specific workouts can increase speed and reduce injury risk.

@UnaOfStormhold

Thank you. I can hold the pace for about 10/15 mins atm. But then I'd pull back a bit and then increase again. But it's the slowing down that is obviously making my time longer! I do vary the incline between 0-3%. I'll try and spend more time at 1% though

I do lots of strength training already.

I'll look up heart rate training thanks!

I'm impressed you can run on a treadmill for 75 minutes without going stir crazy! I was gong to say try outside but see lots of others already done so! You could try getting to a parkrun? It's only 5k but you might find running in a group gives you the push to run faster, try to catch person in front etc.
Just be careful about pushing up mileage too much too soon as you will end up injured, so don't leap up to 2hrs immediately! I also don't think you need to run 4 times a week, three is enough especially as you are doing gym work on top.
Longer runs at a slow slow very easy pace, shorter runs/intervals push the pace, hills also help! During these winter months I run up and down my road, fast from one lamppost to the next, slow to the next, fast to the next. It's a super easy way to do fast intervals without needing to program a watch or keep an eye on a timer.

Bet your time is under an hour first time you run outside

Being at the gym is my calm/happy place. I love being on treadmill! Headphones in, people watching, looking out of the window etc. not having to worry about rain or traffic or puddles. Or twisting my ankle on uneven terrain. However I hear that I need to get out for some runs to improve so I'll think about some routes I could try.

Thanks for all the tips 🙏

Your long run would be up to you in terms of what your used to on the treadmill initially. Then gradually increase it in time to a point where you think is enough. Then gradually increase it over time. The key is not to run faster just at a pace that you could carry on a conversation with someone else to build stamina.

Your fartlek sessions should push yourself in the fast interval and slow jog in the recovery section and repeat for 6-8 repetitions.

Find out where your nearest athletic track is and go along on a club night. Most will have track sessions for speed and endurance lasting about an hour same time each week? Great way to improve running speed in a safe and fun environment.

You don't need to do 4 runs a week if you can't fit them in, but obviously concentrating on running for a while should give you a boost.

I would look at downloading a programme off the net; there are loads of free ones. You can pick one that suits your goal time and how many sessions a week you want to do and then it gives you all the details of what is a long run, what intervals to do, what pace to aim for on your runs etc.

I found a pretty good training programme (free) on women's running website.
i think you have to sign up for their newsletter. There's usually 2 interval sessions, 2 easy runs, and 1 long run. (Not necessarily longer , or much longer than 10k)

I prefer to run outside, but I'd imagine you could do most sessions on a treadmill. Entering a race would be a good target, but I'd advise doing maybe 1 run/week outside to prepare. Even doing a parkrun (there are all sorts - flat, hilly, off road, tarmac paths etc)every few weeks would challenge you to run faster against other people - even though it's not technically a race

Thanks again for all the tips- ironically I have had a cold this week. Went for a 30 min run today and struggled a lot. 10 km in 60 mins now feels a LONG way off but hopefully I'll get back there quickly.

And yes I have considered entering a half next year (it would force me to get outside!). But I like mixing up my exercise/classes so I'm not sure I have that commitment to running (definitely not a natural runner either!!). I think I'll see how things are going in the spring.

Am I reading correctly you run twice a week for an hour each time?

You don't have to get outside. Plenty of people who live in very cold countries will be outside a few months each year only. See lots of chat about it on the Garmin forums.
I'd just pick the interval setting on the treadmill and do that for half an hour three times a week, then from there you can work in different lengths and speeds to eventually hit the pace you're looking for. Four weeks of that, then set the machine to 10kmh and you should be able to do it easily.

If that’s the case I would not bother with progression runs or interval sessions. I’d twice to 4 runs a week, treadmill or outside and run very easy for 30 - 45 minutes at a pace you could have a conversation. Give it 3 months, then add one faster session a week - something like a minute on a minute off. I would be amazed if you didn’t see an improvement in your time then, in particular if you are a healthy weight for your height.