| Posted by | Message |
lsucm10 
LSU Fan
Baton Rouge
Member since Sep 2010
818 posts
| re: OT Runners: how do I get faster? (Posted on 10/11/12 at 7:38 pm to amiznit)
Speed work and increase mileage. Gotta have a longer run than 3.3 miles at least once a week
|
| Back to top | |
ZereauxSum
LSU Fan
Atlanta, GA
Member since Nov 2008
5748 posts
| re: OT Runners: how do I get faster? (Posted on 10/11/12 at 8:00 pm to BTHog)
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.
|
| Back to top | |
DownshiftAndFloorIt
LSU Fan
The devil dreams on an idle horse
Member since Jan 2011
30474 posts
 Online
| re: OT Runners: how do I get faster? (Posted on 10/11/12 at 8:01 pm to amiznit)
Shorter sprints
100's and 200's would help. It would be better for you anyway to mix in some short distance workouts
|
| Back to top | |
Lubricious
LSU Fan
Livin' the dream
Member since Sep 2007
12994 posts
Online
| re: OT Runners: how do I get faster? (Posted on 10/11/12 at 8:02 pm to amiznit)
Jetpacks 
|
| Back to top | |
foshizzle
LSU Fan
Member since Mar 2008
25107 posts
Online
| re: OT Runners: how do I get faster? (Posted on 10/11/12 at 8:17 pm to Gnarls Broccoli)
quote:
You must be an Olympic athlete or a Navy SEAL...
You must be sarcastic or a fatass.
|
| Back to top | |
Pedro 
LA-Monroe Fan
the one and only
Member since Jul 2008
15758 posts
| re: OT Runners: how do I get faster? (Posted on 10/11/12 at 8:30 pm to amiznit)
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
|
| Back to top | |
Pedro
LA-Monroe Fan
the one and only
Member since Jul 2008
15758 posts
| re: OT Runners: how do I get faster? (Posted on 10/11/12 at 8:31 pm to Gnarls Broccoli)
quote:
You must be an Olympic athlete or a Navy SEAL...
somebody's a fat ass
|
| Back to top | |
Spirit of Dunson 
Columbia Fan
Member since Mar 2007
20844 posts
| re: OT Runners: how do I get faster? (Posted on 10/11/12 at 8:33 pm to BTHog)
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.
|
| Back to top | |
amiznit
LSU Fan
Missouri City
Member since Apr 2005
1712 posts
| re: OT Runners: how do I get faster? (Posted on 10/11/12 at 9:01 pm to amiznit)
Thanks for all the help and suggestions!
|
| Back to top | |
Spirit of Dunson
Columbia Fan
Member since Mar 2007
20844 posts
| re: OT Runners: how do I get faster? (Posted on 10/11/12 at 9:03 pm to amiznit)
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...
|
| Back to top | |
HurricaneDunc 
Bowling Green Fan
Houston
Member since Nov 2008
8478 posts
| re: OT Runners: how do I get faster? (Posted on 10/11/12 at 9:05 pm to amiznit)
 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.
|
| Back to top | |
East Coast Band 
Alabama Fan
Member since Nov 2010
9443 posts
| re: OT Runners: how do I get faster? (Posted on 10/11/12 at 9:06 pm to fightin tigers)
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.
|
| Back to top | |
Spirit of Dunson
Columbia Fan
Member since Mar 2007
20844 posts
| re: OT Runners: how do I get faster? (Posted on 10/11/12 at 9:08 pm to HurricaneDunc)
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.
|
| Back to top | |
Gnarls Broccoli
Onett
Member since Jun 2011
1675 posts
| re: OT Runners: how do I get faster? (Posted on 10/12/12 at 1:08 am to BTHog)
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".
|
| Back to top | |
ninthward
LSU Fan
lake tahoe,NV
Member since May 2007
4094 posts
| re: OT Runners: how do I get faster? (Posted on 10/12/12 at 1:12 am to Gnarls Broccoli)
Sprints or intervals
Plys
stretch
|
| Back to top | |
skinny domino
LSU Fan
sebr
Member since Feb 2007
4421 posts
| re: OT Runners: how do I get faster? (Posted on 10/12/12 at 2:20 am to amiznit)
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.
|
| Back to top | |
Mizzoufan26 
Georgia Fan
Honolulu, HI
Member since Sep 2012
2089 posts
| re: OT Runners: how do I get faster? (Posted on 10/12/12 at 3:05 am to amiznit)
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.
|
| Back to top | |
jrowla2
LSU Fan
Member since Jan 2007
2978 posts
| re: OT Runners: how do I get faster? (Posted on 10/12/12 at 4:08 am to BTHog)
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.
|
| Back to top | |
Tigris
Colorado Fan
In a van by the river.
Member since Jul 2005
4740 posts
| re: OT Runners: how do I get faster? (Posted on 10/12/12 at 5:36 am to East Coast Band)
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.
|
| Back to top | |
PSU2LSU 
Penn State Fan
Baton Rouge LA
Member since Apr 2011
1561 posts
| re: OT Runners: how do I get faster? (Posted on 10/12/12 at 5:58 am to Tigris)
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.
|
| Back to top | |
