Running speed question..

skimommy · **Running speed question..**

How do you increase your speed?

Do you do interval training? Add a 1/2 or mile per hour a week? Please share!

Addimom · 04-09-2009, 08:18 AM

I know this isn't what most people do, but I run my regular pace for until the last few (maybe 3) minutes. That way I don't mess up my run by exhausting myself at the onset. Then, I will try to add minutes at that pace (at the end) until I am comfortable with the faster pace for at least 10 minutes. Then, once my time at the new pace is built, I will move the faster pace to the front end of my workout. I have only added 1/2 mile per week.

I don't know if that is clear at all.

Oh, and I run on a treadmill, so that would probably change things if you run outside. I also am not speed/fast runner. I definitely "jog" as opposed to "run".

skimommy · 04-09-2009, 08:30 AM

Quote:

Originally Posted by Addimom

I know this isn't what most people do, but I run my regular pace for until the last few (maybe 3) minutes. That way I don't mess up my run by exhausting myself at the onset. Then, I will try to add minutes at that pace (at the end) until I am comfortable with the faster pace for at least 10 minutes. Then, once my time at the new pace is built, I will move the faster pace to the front end of my workout. I have only added 1/2 mile per week.

I don't know if that is clear at all.

Oh, and I run on a treadmill, so that would probably change things if you run outside. I also am not speed/fast runner. I definitely "jog" as opposed to "run".

I don't run fast either but I'm trying to push myself. I run on the treadmill most of the year. When we stay at our river place, I get to run on the tow path. It seems like my world opens up when I get to run outside, I'm much more motivated.

Thanks for sharing your strategy!

Christy · 04-09-2009, 08:33 AM

If it's a speed work out day I put in a warm up first, and then every 1/4 - 1/2 mile sprint until the next 1/4-1/2 mile.

I do this for 3 miles.....and depending on the day, I sometimes fit in my speed work outs after my 3 mile run.....so that in the end I have run 5 miles, but 2 of those miles were sprint work outs...does that make sense?

skimommy · 04-09-2009, 08:37 AM

Quote:

Originally Posted by Christy

If it's a speed work out day I put in a warm up first, and then every 1/4 - 1/2 mile sprint until the next 1/4-1/2 mile.

I do this for 3 miles.....and depending on the day, I sometimes fit in my speed work outs after my 3 mile run.....so that in the end I have run 5 miles, but 2 of those miles were sprint work outs...does that make sense?

How many speed work out days do you do? I could really use a running coach... lol.

Christy · 04-09-2009, 08:50 AM

It really does depend on what your goals are. Are you training to do another 5K, or maybe try a 8K or 10K? OR are you training to do something even longer? Your speed work outs would definitely depend on your long run training schedule and time schedule for your next event.