OT Runners: how do I get faster? | Page 2 | TigerDroppings.com

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lsucm10
LSU Fan
Baton Rouge
Member since Sep 2010
1011 posts

re: OT Runners: how do I get faster?


Speed work and increase mileage. Gotta have a longer run than 3.3 miles at least once a week





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ZereauxSum
LSU Fan
Lot 23E
Member since Nov 2008
9094 posts

re: OT Runners: how do I get faster?


quote:

Really? I just run 5 miles 5 days a week and swim 3 miles. Each day the other two days.


That's great, but I'm not seeing how that addresses the OP's question.






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DownshiftAndFloorIt
LSU Fan
The devil dreams on an idle horse
Member since Jan 2011
41060 posts

re: OT Runners: how do I get faster?


Shorter sprints

100's and 200's would help. It would be better for you anyway to mix in some short distance workouts






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foshizzle
LSU Fan
Washington DC metro
Member since Mar 2008
30346 posts

re: OT Runners: how do I get faster?


quote:

You must be an Olympic athlete or a Navy SEAL...


You must be sarcastic or a fatass.






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Pedro
LA-Monroe Fan
the one and only
Member since Jul 2008
18700 posts
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re: OT Runners: how do I get faster?


Try working on dropping each individual mile at a time down about 15 seconds as well.

I.e: if you usually run 9:10 the first mile try to get it down to 8:55 while keeping the rest of your miles at the same clip. Then move on to the second mile and do the same. And so on.

May not work for everyone but I find it works for me when I'm trying to drop my time.

Eta: and add an extra half mile- mile once a week



This post was edited on 10/11 at 8:33 pm


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Pedro
LA-Monroe Fan
the one and only
Member since Jul 2008
18700 posts
 Online 

re: OT Runners: how do I get faster?


quote:

You must be an Olympic athlete or a Navy SEAL...
somebody's a fat ass






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Spirit of Dunson
Columbia Fan
Member since Mar 2007
21660 posts

re: OT Runners: how do I get faster?


Really? I just run 6 miles 4 days a week, 9 miles 2 days a week, swim 3 days a week, lift weights 5 days a week, and bang dimes 9 days a week.





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amiznit
LSU Fan
Missouri City
Member since Apr 2005
1754 posts

re: OT Runners: how do I get faster?


Thanks for all the help and suggestions!





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Spirit of Dunson
Columbia Fan
Member since Mar 2007
21660 posts

re: OT Runners: how do I get faster?


In all seriousness, you aren't doing bad for just a few months. Take it slow so you don't hurt yourself. You'll get faster if you keep running and mix up your work outs - long days, sprints, intervals, hill work...





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HurricaneDunc
Bowling Green Fan
Houston
Member since Nov 2008
9554 posts
 Online 

re: OT Runners: how do I get faster?


at the people telling you to hit the gym and do leg lifts

You need to work one "speed" workout into your weekly routine. That could be an interval, tempo run, hill, fartleks. There's lots of great training programs out there. I'd wait until you could run at least 5 miles before you work on speed however.






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East Coast Band
Alabama Fan
Member since Nov 2010
15128 posts

re: OT Runners: how do I get faster?


quote:

what worked for me was 1/4 mile as fast as I could sustain.
1/4 mile a little above a brisk walk.
repeat for at least 2 miles.


this.
at your 5k pace, you should shoot for running 1/4 miles at about a7:00/mile pace or run the quarter in 1:45 or less.






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Spirit of Dunson
Columbia Fan
Member since Mar 2007
21660 posts

re: OT Runners: how do I get faster?


quote:

I'd wait until you could run at least 5 miles before you work on speed however
agree.
To the OP, try joining a running group. Baton Rouge has several good ones, and you can get lots of good tips and advice.






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Gnarls Broccoli
Onett
Member since Jun 2011
1675 posts

re: OT Runners: how do I get faster?


quote:

Why? Thats the only working out i do and has been fr years.

If that's what you do, props to you man. I've just never heard of anyone not taking at least one off day. Unless you consider those swim days "rest".






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ninthward
LSU Fan
Verdi,NV
Member since May 2007
6083 posts

re: OT Runners: how do I get faster?


Sprints or intervals
Plys
stretch






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skinny domino
LSU Fan
sebr
Member since Feb 2007
6589 posts

re: OT Runners: how do I get faster?


quote:

OT Runners: how do I get faster?
run fartlets three times a week. If you want to improve your 5k - mark off 200 yards and do at least 2 sprints - gradually work your way up to 5 sprints three times a week for at least 5 weeks. That is what I done to increase my 5k times - don't remember which article I read for this advice - one of the running mags.






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Mizzoufan26
Air Force Fan
Norfolk you buddy!
Member since Sep 2012
8218 posts

re: OT Runners: how do I get faster?


Figure out the time you want to be running at. You mentioned 7:30 a mile. Break that down to what your 4 lap times would need to be. 1 Minute 52 Seconds per lap.

Go out to the track and your goal is to keep every lap at or below 1 minute 52 seconds. The first time you go over it walk one lap and start over. This trains you exactly what your pace should be for that time. Do this 3 times.

Example.

I run 1 lap 1 minute 40 1 lap 1 minute 45 1 lap 1 minute 53. I walk a lap after the minute 53 since I broke my time then I start over.

3 Sets total.






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jrowla2
LSU Fan
Member since Jan 2007
3248 posts

re: OT Runners: how do I get faster?


an easy transition for you would be to do 3 1-mile repeats, doing each mile at say 75% of how fast you would run the mile as fast as you can (I'd say go as fast as you can for each mile but then your first mile would be relatively very fast and your last would be terrible... you want to pace yourself while still pushing your limit). Take a break to catch your breath between each one (3-4 minutes) or if you feel really good, jog around a bit.

From there you can get into fartliks and tempo runs and strides and all that good shite.






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Tigris
Colorado Fan
In a van by the river.
Member since Jul 2005
6038 posts

re: OT Runners: how do I get faster?


quote:

what worked for me was 1/4 mile as fast as I could sustain.
1/4 mile a little above a brisk walk.
repeat for at least 2 miles.


This but shorter distance is what worked for me, probably around 1/8 of a mile. Doing this knocked 2 minutes off of my 5K time. Also, one longer run per week is helpful.






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PSU2LSU
Penn State Fan
Baton Rouge LA
Member since Apr 2011
2249 posts

re: OT Runners: how do I get faster?


If your goal is to run a faster 5k this is what I would do.

Build a significant base.. make sure you can run 5-6 miles without much of a problem.

Then I would break down the pace I wanted to run.. say 8 minute miles for a full 3 miles. I would break down some predetermined distance (1/2 mile or mile) and run that pace. Then take a walking rest of a few minutes to catch my breath and repeat. I am pretty sure the technical term for this is interval training. What it does, is it lets my body know what pace I need to run in order to achieve my goal. I know I can run the pace for a shorter distance, so I am just getting used to the pace for race time.

Every runner is different and this may or may not work for you.






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MSTiger33
LSU Fan
New York City/Boston
Member since Oct 2007
10602 posts

re: OT Runners: how do I get faster?


quote:

You must be an Olympic athlete or a Navy SEAL...


You must not have ever seen an ironman training schedule.






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