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4 Replies Last post: May 6, 2008 6:56 PM by chitownNubbie  
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chitownNubbie
2 posts since
Dec 14, 2007
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May 6, 2008 9:14 AM

How do I increase speed and distance?


I have been running for about a year now. my long runs ( 1/week) are usually between 6 - 7 miles. I run betwen 20 -25 miles per week as I am training for my first 10K (already ran a few 5k races). I want to increase my speed and endurance. According to most training programs you should run at an easy pace about 60 - 90 sec.s slower than your race pace.

My question is: If my goal is to increase my race pace speed, shouldn't I be increasing my training pace? several times during my runs recently I felt that I could have run faster, but I don't want to over-train. If I continue to run an easy pace, how will I ever increase my race pace? I include 440s and hills 1/week during my training already, but if I continue to train at 10 mpm, I don't see how my race pace will improve. Any advice or suggestions would be appreciated. for reference this is the program I am currently following. the 10k race is June 22. http://www.coolrunning.com/engine/2/2_4/138.shtml

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RunAsics
279 posts since
Dec 11, 2007
1. May 6, 2008 10:31 AM in response to: chitownNubbie
Re: How do I increase speed and distance?
The speedwork in your training plan will allow you to increase your speed. The key is to run these intervals in appropriate times and other "easy" runs also at an appropriate pace. "Appropriate" is be based on your current fitness level.

Luckily the following website tells you want's appropriate based on a prior race performance: http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

Enter the time for your last 5k and the calculator will give pace and time ranges for all manner of workouts. DO NOT enter your goal time for the distance as that will give you pace ranges that are too aggressive. It has to be the actual finish time. The site also offers guidance on how to interpret the results. Note that you should use the "long distance" speedwork times for your 400s.

Other types of speedwork can be added, such as tempo runs. I would not recommend you doing intervals and a tempo runs - maybe after you have finished this program you can add such workouts. In the meantime, the intervals are enough. Combine that with the races within the training plan, you should see improvements.
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SportiGrl
476 posts since
Jul 22, 2004
2. May 6, 2008 2:40 PM in response to: chitownNubbie
Re: How do I increase speed and distance?

Adding distance is a good idea ... it'd be hard to race 6.2 miles with your LR only being 7 miles ... not impossible, but hard. And since you are concerned with improving time I'll assume you do plan to Race and not merely complete it, right!? ;-) Aside from the marathon (or longer) distance I like to have my LRs be at least 1 1/2 times the distance of the race I plan to run ... so if I can comfortably run 9-10 miles I know my endurance is up for the challenge ... generally 10%/week increase is the most recommended for weekly milage and I do about the same for each LR (or I'll add a distance I think will take me about 10-15 minutes to cover)

The speed part is separate ... you don't work on the speed part during your LRs ... It's great that you are doing track workouts and it should help out. I am not familiar with that particular workout but a lot of people like doing 440's/400M repeats but I'm not sure it keeps your speed challenged for the entire 2-6 minute blocks of time I've read are best for VO2Max workouts(done at 5K pace, not as fast as you can). The other thing I've read about VO2Max is that the total of the distance you cover in your repeats is best to fall between 2 1/2 -5 miles.

And at the distance of 10K you really need to be doing some prolonged tempo work (approx 15K speed - using a running calculator to estimate this based on 5K time) during some phase of your pre-race training... 20-40 minutes of continuous running at this pace is the recommendation I've read most.

Throwing in 6-10 striders (100M runs from stop to racing speed, not an all-out sprint) once a week at the end of an easier run will help with leg turnover and train your legs to move faster.


That's the stuff I've done to help me ... and learned it from various books and magazines ... but the plan you are using would help too but I do think slowing increasing your milage and not racing your LRs would be the best way to stick with that plan.

good luck!

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RunAsics
279 posts since
Dec 11, 2007
3. May 6, 2008 4:54 PM in response to: SportiGrl
Re: How do I increase speed and distance?

Good points but for a first 10k, the beginner training plan being used by OP is fine. It will be challenging if the workouts follow the prescribed pace. Any intermidiate races actually serve as tempos run as well as fitness test. Once this first 10k is in the bag, OP can progress with increasing the long run and tempo runs. However; saying that, the plan is just a guide. One is free to experiment along the way, say by adding a mile or two on the long run (hitting 10 miles is often a big milestone and confidence booster) or by running the last mile or 2 of the Thursday easy run at somewhat faster pace. Also, since Chicago is flat you could swap some of the hill workouts for 4 to 6 * 800 at the McMillan pace. I made this swap when using the advance 10k plan off this site.

In general, listen to your body and back off the speed if required - no shame in that. Note that the ranges that McMillan gives allow for good days and bad days...

Best of luck!

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chitownNubbie
2 posts since
Dec 14, 2007
4. May 6, 2008 6:56 PM in response to: RunAsics
Re: How do I increase speed and distance?

Thank you for the replies... the McMillan webpage is a great tool. I also agree that I should increase my distance on the LR for a 10K.

Since I started running last year, I've lost about 30 lbs. - which I neglected to mention in my OP. I expect the next 12 months to net great running gains for me.

Thank you

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