OT Runners: how do I get faster? - Page 3 - TigerDroppings.com

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MSTiger33
LSU Fan
New York City/Boston
Member since Oct 2007
10212 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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Cdawg
Mississippi St. Fan
TigerFred's Living Room
Member since Sep 2003
39633 posts

re: OT Runners: how do I get faster?


There are plenty of programs but one thing I haven't seen mentioned yet is weight. I'm not sure how much you weigh but that plays a significant factor in my speed.






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FootballNostradamus
Clemson Fan
Member since Nov 2009
13640 posts

re: OT Runners: how do I get faster?


As some have mentioned you need to strengthen your legs to run faster. Mixing in things like lunges, box jumps, sprints up levees/bleachers will be huge. Not saying go do a bunch of leg presses but strengthen your legs in dynamic workouts.

Also add in sprints and interval training. Also, someone mentioned it but it was kind of glazed over. There's not a better workout to learn how to control your breathing and increase your cardio capacity than swimming. 1-2 days a week in the pool can do wonders for almost any athlete.






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Bmath
LSU Fan
TX
Member since Aug 2010
6414 posts

re: OT Runners: how do I get faster?


Here are a couple of articles that may help you:

Speed Work
5k Plan

If you have a smart phone I recommend downloading the Nike+ App. It will give you your pace, chart your progress, and plot maps of your run with speed breakdowns.






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LSUfan4444
LSU Fan
Mandeville
Member since Mar 2004
41800 posts

re: OT Runners: how do I get faster?


Encompass different types of runs. Recovery, interval/speedwork, tempo and endurance.

The speedwork/interval workouts will increase your VO2, and the others will increase your endurance and recovery leading you to push harder and faster for longer.

A high VO2 is only one aspect. Pushing the highest % of your VO2 is the other.

If your VO2 is higher than mine, but your have bad form and are inefficient and only can run at 80% of your VO2 max, but I have food form, am efficient and can operate at 90% of mine, I will generally be faster.

Your VO2 max is your carbeurator, your goal is to increase its size and operate as close to the maximum as possible.






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East Coast Band
Alabama Fan
Member since Nov 2010
14286 posts

re: OT Runners: how do I get faster?


quote:

There are plenty of programs but one thing I haven't seen mentioned yet is weight. I'm not sure how much you weigh but that plays a significant factor in my speed.

I've read somewhere for every 10 pounds you lose, you can knock off a minute or so off your 5k time.






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LSUfan4444
LSU Fan
Mandeville
Member since Mar 2004
41800 posts

re: OT Runners: how do I get faster?


An ounce of weight loss in a shoe can equal a second or two per mile so I definitely believe it.





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ryan985
Member since Nov 2011
1793 posts

re: OT Runners: how do I get faster?


I didn't bother reading everything before my post. I have gotten extremely faster by doing a combination of track work, lifting weights and group running. Group running has been the best thing. Allowed me to push myself to keep up with the faster people.

We usually run anywhere between 8-9 min miles depending on distance. We ran 10 miles last weekend with the last three miles being in the 820-830 range.






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I Love Bama
Alabama Fan
Alabama
Member since Nov 2007
32085 posts

re: OT Runners: how do I get faster?


Paint yourself black





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Volsboozewomen
Tennessee Fan
I'm a dude
Member since Sep 2011
1685 posts

re: OT Runners: how do I get faster?


Mix in some interval workouts. Run 8 minute miles for as long as you can once a week. Becoming a better runner is as simple as running, unfortunately it takes some time to build a base and then speed.





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elprez00
New Orleans Saints Fan
Hammond, LA
Member since Sep 2011
12698 posts

re: OT Runners: how do I get faster?


quote:

intervals.

Yup. Works for me running and on the bike.






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jeff5891
New Orleans Saints Fan
Member since Aug 2011
4811 posts

re: OT Runners: how do I get faster?


start doing some runs for speed. this will obviously decrease how far you run ,bc you will be tired faster, but you will build up stamina running at that speed and will be able to do longer distances at that speed





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Thorny
LSU Fan
Montgomery, AL
Member since May 2008
240 posts

re: OT Runners: how do I get faster?


At one time I took over six minutes off my two mile time (~20min to 13:35) with this weekly plan I got out of Runners World.

Sunday: Long runs. After building a good base, I started upping the distance about a half mile for this run each week, until I was running over 7 miles. Don't worry about speed on this run--you are looking to build endurance.

Tuesday: Recovery run. Slowly jog 2.5 to 3 miles at a slow pace. The key here is to get your legs back under you after the long run. Don't up the mileage or speed.

Wednesday: Tempo run. This is your opportunity to speed up your race pace. Jog a slow warmup, up to a mile. Then run 2-3 miles at your race pace. Run the same route everytime and time it. Keep track of your improvement here (this was the only workout I timed).

Friday: Track intervals. Jog two slow laps to warm up. Run all our for 100m, then walk 100m, then jog 100m. Repeat for as many laps as you can for about 30 min.

I found this workout to be very effective at improving my speed while still getting enough rest to properly recover.

Hope it helps.






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ShortyRob
LSU Fan
Huntsville, AL
Member since Oct 2008
26534 posts

re: OT Runners: how do I get faster?


If you want to get faster, there are dozens of ways to skin the cat but in my view, any program intended to improve your 5K needs to include the following. After I list them though, I'll say WHY they should be done because frankly, I think that half of training is knowing why you're doing something. Why as in, other than "cause it works".

1)Intervals - Already mentioned in this thread but your intervals should be done with only ONE goal in mind. HURT! If you are doing quarter mile intervals and you can't run them fast enough to make you think your heart is going to pop out of your chest, then do 200m intervals. When doing intervals, you want to run them as even as you can at a near flat out pace. If on a treadmill, it should be about 1% slower than the speed that would make you fall the frick off.

2)Leg training - again, mentioned but here's a key. Make SURE all your leg training is FULL range of motion. If you are doing 4" squats where it looks more like you're taking a shit, then go lighter and do a deep REAL squat. Same for lunges. This is because shortening your motion may help you lift extra weight but, lengthening it will stretch your muscle fibers so they can work the range you want while running.

3)So intense non-running training. At least once per week, do some sort of circuit weight training that significantly increases your heart rate.

Here's the real reason the above works. It's simple. Very few people can run 5K and maintain a pace that is uncomfortable. So, the key to training is to move the line upward where you transition from comfortable to pain. You want your intense training to such so hard that when you actually run 5K, even at a more pressing pace, the pain/discomfort of it is mild in comparison. It's a mental game as much as anything.

That's my two cents and I've successfully trained A LOT of people to improve their run times.






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luvdatigahs
LSU Fan
Alameda, CA
Member since Sep 2008
1332 posts

re: OT Runners: how do I get faster?


Just maintain the same stride, but move your legs faster





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tiger91
LSU Fan
South of Lafayette
Member since Nov 2005
13030 posts

re: OT Runners: how do I get faster?


I won't laugh at you ... I'm slower than that. 43 yo, have lost 10# and can't afford to lose anymore. Not really worried about my time ... just proud I'm out there! I have taken about 5 or 6 minutes off of my 5k total time so far by doing a "long" run once a week (long for me is 5 miles give or take).

LINK / This is a book recommended to me by friends who are regular runners and are working toward half and full marathons.



This post was edited on 10/13 at 11:20 am


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chRxis
Xavier Fan
None of your God damned business...
Member since Feb 2008
5971 posts

re: OT Runners: how do I get faster?


quote:

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


iknowrite?!

cuz world class sprinters don't have MASSIVE fricking thighs!!!






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chRxis
Xavier Fan
None of your God damned business...
Member since Feb 2008
5971 posts

re: OT Runners: how do I get faster?


quote:

Paint yourself black







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