re: OT Runners: How did you get faster?

Meh

You need to work on your consistency if you're going to run a marathon.

Your miles varying by a minute, even thirty seconds is a problem you need to fix.


You need to hit your rhythm when you hit the pavement.

quote:

---

Your miles varying by a minute, even thirty seconds is a problem you need to fix.

---

That's intentional...I'm trying to get faster. Actually completing a marathon is not my concern.

You spelled Jordan wrong

Go out and buy Daniels Running Formula and read it from front to back. It has training plans from the 800 to the marathon and teaches you everything you need to know.

Gotta pay yo dues baw. Stawt slow an progress slower, but only if you must do an actual long distance run. Do a 5 or 10k first, starting with a marathon is crazy. I did one and will NEVER run another because shawt races are da bomb. Marathons suck for fitness, do HIIT and you will prosper.......

Shut up

Long slow distance makes you a long slow runner.

shite man if those are your times now you are in great shape. Intervals once a week. It sucks but it's the only way.

Keep up the weekly long runs with the intervals and when the weather cools your times will get much better.

Run a half a month or so out. Houston has a warmup series of progressively longer races starting In October and leading up to the full.

I ran Houston a couple of years ago and wasn't ready. Had runners distress at mile 17 and cramped up. Managed to finish but was disappointed. good luck and with the level you're at now is say you're in great shape to beat your goal

The basis for training for fast, competitive running is the following:
1. base endurance- long slow runs. do these exclusively for 3 months. sounds like you have done this.
2. Once you have an endurance base, you can start doing "tempo runs". Tempo runs are almost like a race. You run at the edge of your capacity. For you, maybe 7:40 per mile. So run an easy mile for warmup and then crank the pace up for 7 miles or so and then cruise/cooldown for 2-3 miles easy. I usually do this on a Tuesday. 1 mile repeats are done on a track or a precisely measured course. Do the mile repeats once a week....usually a Thur. Warm up with 2-3 miles easy. Then do 5x 1 mile fast with 2-3 minutes rest between. You can jog or walk during the rest. Based on your "fast" mile pace of 7:30, I would start off doing 7 minute miles. After 2 weeks of these, try to go 6:50 per mile repeat. After 2 weeks of that, go 6:45 per mile. After 2 weeks of that, since you are marathoning, I would slow back to 7 minutes but do 7x1 mile for a week, 6:50 the next week, 6:45 the next. If you were training for 5/10k's, after that first 6 week cycle, I would actually drop from 1 mile repeats to 3/4 mile repeats but drop your pace to 6:30 mile pace for 2 weeks, 6:20 pace for 2 weeks and 6:10 pace for 2 weeks. 1 mile repeats/ 3/4 mile repeats will kick your arse and make you question your manhood. But thats how you get faster.