After watching some footage of previous Marathons where the Kenyan's finished a Marathon in just over 2hrs I was wondering if anyone could give me any advice on increasing my speed.
I currently average 9.24 minutes per mile for 7 miles and completed Reading half in 2.07. I am doing Brighton and VLM (Charity) next year and am keen to increase my speed to a sub four hrs...
Can do 13 (about 2hrs now) miles fine and am aware I need to increase milage but unlike my previous attempt at London (5hrs + and 3 months training from zero to 26.2 miles) I have time to train for both but want to do myself justice..
I have booked up a 10ks for the next two months (Yateley), Basingstoke half, Cabbage patch 10, Great South Run, and Grim original (fun) and am considering a running club though my pace may put them off me!!
Any advice to increase speed from a slow running soon to be 32 year old and if joining a club will help?
Hi Tim. Well I guess you are after the secret to the Kenyans success....? Some short-cut tips for massively improving your speed in the shortest possible time....?
It's a trick.... there is NO SHORT-CUT.
Try any of the following (or a combination thereof):
Lose lots of weightGo running two times a dayDo strength work in the gymPlyometrics sessionsJoin a running club to get skilled coaching and extra motivationFollow a structured training programmeDo your easy runs dead easy and your hard runs so fast you want to pukeThrow in some cross-training (biking or swimming) so you are able to sustain higher quantities of time in training, over and above pure running
I know you don't really mean "How can I easily emulate a near 2 hr Kenyan marathoner"... simply, "What can I do to go quicker?". Simply, do more training, follow a structured programme which starts at the level you currently have, incorporate elements of tempo running and high intensity speedwork (intervals).
I highly recommend you read some books on the subject. The P&D "Advanced Marathoning" is staple fare and Jack Daniel's "Running Formula" are both worthy items to have on your shelf.
Good luck, TD.
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