Question for runners- Getting faster

So I just ran my SECOND half marathon IN THE POURING RAIN!! I was really proud of myself.

But my time is pretty slow. I did better than last time, but not by much. How do I get faster? When I started running, I was running 10 minute miles. Now i'm closer to 12. I know I'm doing longer distances, but how do I get faster?

I only run outside- so any treadmill plans wouldn't work for me.

Thanks!

Re: Question for runners- Getting faster

there are a few theories/techniques out there...and I use all of them

1. more miles. doing something over and over will help you get better. professional runners run 100+ miles/week. (I could never...I cry on my 50 mile weeks)

2. work out at different efforts.

Long runs should be done slow 45-90 seconds slower than your goal pace. If you can pick up the pace on the last 1-3 miles, that helps train you to kick in the last bit of a race.

Do intervals fast. 400 meters at your 5K pace and repeat 3-4 times until you can get up to 8-10 times. you can also alternated with less 800 meter repeats at 10K pace; mile repeats at half marathon or marathon pace.

3. tempo runs - warm up and then work up to your 10K pace for 20-30-40 minutes and then cool down.


4. hills - running hill repeats is a great workout to build stronger legs.

Re: Question for runners- Getting faster

Re: Question for runners- Getting faster

Try fartlek training. You'll find lots info if you google. It helped DH trim a minute or so off each mile very quickly.

Re: Question for runners- Getting faster

I know you live in Manhatten and I really think the interval training will help you with where you are now.

Try the resevoir to start interval training. The dirt will be good for a softer impact during those first weeks of picking up your pace. Make a goal to do one lap (I forget 1.6 is it) in 1 minute faster than your typical pace..use your watch. Then your next lap you do at your typical pace. Do that for maybe 30 minutes. I think this would be a good start. You can also go by time and run 2 min at your typical pace and then 1 minute a pace 1 minute faster. As I get faster I do 2 minutes at the faster pace and then 1 minute slower.

I hope that helps and congratulations on your succesful finish...thats amazing!!

Message edited 4/28/2010 12:02:46 PM.