Saturday, July 11, 2015

Working on My Running Speed

I have decided I want to run faster.  After all these years of not really caring, it has all of a sudden become more important to me to be a faster runner.  I think it is because I have just become somewhat bored with it and need a new focus, at least for the time being. So, yes, I am working on my running speed.

I normally use run/walk intervals on my day to day runs.  I run for 9 or 10 minutes and then I walk for one minute, and repeat those intervals throughout the course of the run.  I have been doing this for years and the only time I don't use the intervals is when I am wearing my heart rate monitor. Then I run or run/walk accordingly.

But, the last couple of times out, I have shortened the walk interval from one minute to 30 only seconds, and the run interval from 9 or 10 minutes to 3 minutes.  I can run pretty quickly for 3 minutes, then I get winded, and need that walk break to get refreshed so I can do it again.

Using this method on my last run which was a distance  of 4.36 km overall, I decreased the time of the overall run from my previous outing on that route by 4 whole minutes!  I was a minute faster on the outward half and 3 minutes faster on the inward half.  I was quite surprised and really very pleased as well.

The outward half is mostly a gradual downhill, which makes the inward half mostly uphill... running it in shorter, faster intervals made a big difference in the timing.





I was mentally prepared to pursue this method and keep running my day to day runs in this manner, until I read an article that appeared on the FitFluential site this past week, about increasing the speed, How to Run Faster in Just 3 Days a Week.   I made sure to Pin it for future reference, and I have included a link to it in case you are interested in reading it for yourself.





The coach that is quoted, Coach Lauren “Gracie” Updyke, clearly states that you should not do speed intervals every time you go out... but that you should vary the runs and add a recovery run and a distance run into the mix as well.  And there is some other good advice about fuelling and hydrating too.

So, I won't be doing these shorter, faster intervals every time out.  But I am definitely going to include them.  I  do LIKE doing them and so that is a good thing... who knows... maybe I really will get a bit faster!

Are you concerned about your running speed?  How do you train to get faster?





17 comments:

  1. I go through phases of really caring about my speed and not caring at all. Speedwork is hard! Good luck with it

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  2. I have been in a bit of a relaxed mode lately, but am about to start another round of half training and will be adding speedwork back into the mix. It has been nice to take a break from it lately though!

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  3. I started doing the Run Less, Run Faster plan a few months ago and I LOVE it! It's one day of speed intervals, one tempo run, and one long, slow run a week. Having different running workouts on the calendar keeps me from getting bored, and I've seen a HUGE improvement in my speed.

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  4. I'm currently in 10K training mode so I am more focused on speed. I do varying speed workouts each week. Good luck!

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  5. When I was running I wasn't too caught up on the speed just wanted it to be fun and to finish. This training looks neat!

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  6. Speed work is hard, especially during the summer! But it sounds like you're trying the right things out. Hope it continues to work for you!

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  7. To run faster I.....run faster :) It sounds obvious, but I spent so much time just running and expecting to get faster without putting work into actually getting faster.
    I definitely mix it up with tempo and recovery runs too.

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  8. If you ever see me running--you know I am in trouble! (I prefer my bike!)

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  9. To get faster you really only have to do some kind of speed work once a week, twice tops. The other runs should be at your regular pace, with maybe one of those a little longer than the rest. Speed work is hard on the body and recovery is important. What's so cool is that doing this you will get faster.

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  10. Oh totally. I love running fast. I agree with Debbie ^^ that you only need to do speed work once/week. And then some weight lifting once/week too. You will get faster.

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  11. I agree with the others, you only need to do speedwork once a week to get faster. My favorite forms of speedwork are interval repeats, progression runs, and fartleks. Good luck in your training!

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  12. Great! I love trying to run fast! You should look into tempo runs as well, and yes, you don't want to do speed work all of the time, your body definitely needs rest periods! Good luck! Can't wait to see how you progress!

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  13. Speed work is my favorite type of training run especially at the high school track. I can't imagine trying to do it every time I run. My body would protest...loudly!

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  14. I want to run faster too. BUT I don't want to kill myself and risk injury doign so. Looking forward to following your progress with this book's plan.

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  15. My coach recently had me do a workout of speeding up for 2:30 and walking for 30, and you think those 2:30 will fly by but man it is hard when you're trying to run fast! Seems like time is never up!

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  16. The marathon training program I'm using includes tempo runs and speed work. It's been ages since I've done that because I've been all about endurance. I'm hoping to see some improvements over time...

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  17. I've been getting more interested in running again, so I'll have to give this article a read. Thanks for sharing!

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