I need advice for speeding up..... I am training yet again for the London Marathon (4 years running) I just did my first race of 2011 and am disappointed that I got exactly the same time as last year and the year before.
I completed 10 miles in 1hr 14mins - that included a lot of gradual inclined hills!!! I am good at uphill, which is probably why I do better in hilly half marathons, however I really want to speed up.
what training advice can you give me to help increase my speed and get a new PB for my next race in Feb?? when racing I run around 7.5 min/miles.
I WANT TO RUN FASTER!!!!
this thread is officially closed now but I am around on the Asics super 6 threads.
vey basically to run faster in races you need to train faster - try and do much of your speedwork or faster running at closer to 7 min miles
If you can run 10 miles in approx 75 mins
then do something like (one session per week)
4 x mile in close to 7 minutes with 400m jog in 3 mins
6 x 800 in close to 3 minutes 20 with 200m jog in 90 seconds
10 x 400 in close to 95 secs with 100m jog in 60 secs
15 x 200 in approx 45-47 secs with 45 secs rest
and then go back to he reps a month later and see if you can run them slightly faster.
looking at my first competitive half marathon in may. hoping on sub 1hr 20
want to know what you would class as my threshold pace?? how do you gauge it??
i ran a 35.12 10km last summer , presently doing tempo runs 2mile steady, 4-5 miles at 6min/mile
quick, followed by 2miles steady. what do you consider the most important sessions other than the obvious long runs.
Technically this thread is dead but just this once....threshold pace should be around your half marathon pace so around 6:10 miling would seem to be a target
I ran 35:12 for 10k last year and from that I was targetting a half of around 77 but I ran 78 something so 80 should be feasible for you.
Your training looks good but I would also perhaps do a few sessions at 10k pace ie 5 or 6 x a mile in 5:40 or 8 x 1000 in 3:30 with 2 minute recoveries say once every 2 weeks and some longer slower runs say 15M at 7 min to 7:30 miles
that's encouraging, i did 2 x 2km at 3:30 with, but was struggling so didnt do 4 as intended.
at the moment my speed is lower than last summer, but on the rise, so would 5-6 x 1mile in 5:50-6min
To run sub 80 yes 6 miles in 5:50 should be ok -
actually while I was doing reps well inside 3:30 last year that was with a big group and would have been struggling to probably run even 3:35s on my own.
I think the best way is to set a base down of a few months with steady running gradually building distance and then do a month gradually increasing the speed but holding the same distances. Once you have that base and some faster running in your legs then do the traditional mix of long run, slowish medium length runs tempo and speed/fartlek/intervals/hills
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