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1342 Views 6 Replies Latest reply: Aug 2, 2009 6:11 AM by chuck43
BonnieV Rookie 7 posts since
Jun 29, 2009
Currently Being Moderated

Aug 1, 2009 9:05 AM

Advice for getting faster..


I've finished week 6.  Although I can now run for 25 minutes consistantly, I am only running for 1.8 miles.  By the time I get to 30 minutes it will only be about 2 1/4 miles not 3. 



Is there a plan to improve speed over time?  I'm 48 and 30 pounds overweight.  That I can do this program is simply amazing.  I repeated week 2 and week 6 so I've been running for 8 weeks now.  I have been lucky to suffer no injuries in this time.  My sore knees were really about tight quads and now I'm stretching more.  I'd like some recommendations on how quickly to up my speed.  I currently run on a treadmill.  When I finish the 9 weeks I will start running outside more.  My 5K is October 4th.






ps.. to the woman that wanted to know how fast.. I'm 5'3" and am doing my brisk walk at 3.5 and jogging at 4.2.  My goal is to be running at 5.0 by racetime and 10 minute miles by the end of the year.



  • Marykb Legend 1,347 posts since
    Jan 16, 2008
    Currently Being Moderated
    1. Aug 1, 2009 9:31 AM (in response to BonnieV)
    Re: Advice for getting faster..


    Someone posted the exact same questions a few threads down.  This is my exact same answer (copied and pasted):






    With time comes strength, with strength comes speed





    Little by little the weight will come off and you will become stronger.

    And little by little your speed will increase. You can't rush the

    process. Just stick to what you're doing and time will take care of the

    rest for now. (There are specific speed training regimens but those are

    something you do after you've been running several months and have a

    strong base mileage). Enjoy where you're at and be proud of your first

    5K! Just running it for the first time is an accomplishment in itself

    no matter what your speed.






  • jogger2B Rookie 28 posts since
    May 28, 2008
    Currently Being Moderated
    2. Aug 1, 2009 3:10 PM (in response to BonnieV)
    Re: Advice for getting faster..

    I agree!  Don't even worry about speed at this point.  You are injury free and probably want to stay that way, right?  Just keep running and build up your cardiovascular and muscular endurance.  Once you are running pretty consistently, you can start to add in some longer runs and some faster runs.  Gradually building up seems to be the most important thing.  If you look over some of the postings on Newbie Cafe you'll see that a lot of people push too hard, end up with injuries, and have to start all over!   That can't be fun!  The other thing you could do if you are worried about the distance thing is to run for distance instead of time.  Even though your speed might be the same, you'll know  that you CAN run the whole 5k.  But, also remember that there is no shame in walking.  Listen to your body!

  • PcExpert Amateur 22 posts since
    Jul 27, 2009
    Currently Being Moderated
    3. Aug 1, 2009 4:06 PM (in response to jogger2B)
    Re: Advice for getting faster..


    In addition, as your distance builds so will your speed. If you're running 25 minutes at a time when you get up to 30 or 45 mins you'll notice that you can start uping your speed on the treadmill.  Have you tried starting out slower on the treadmill? I typically start out at a slow jog on the treadmill then after 5 minutes I GRADUALLY start uping the speed by .2 every five minutes. With that small increase my body can't tell the difference.





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  • thedevotedrunner Legend 439 posts since
    Jul 7, 2009
    Currently Being Moderated
    4. Aug 1, 2009 4:36 PM (in response to BonnieV)
    Re: Advice for getting faster..

    If you can't run 3 miles in 30 minutes, don't worry.  That is a 10:00 mile.  At this stage of the game, don't even worry about how long it takes you to finish.   Just concentrate on finishing the distance.  Speed will come with time.  Your body just need some time to learn the new routine and now to utilize the oxygen efficiently. That just takes time.

    Running the straight and narrow,


    "Run because you love it. If you don't, learn to love it. Running will bring things into your life that you could never imagine." - Scott Jurek, Star of "Born To Run"

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  • spicegeek Community Moderator 2,563 posts since
    Jan 14, 2007
    Currently Being Moderated
    5. Aug 1, 2009 8:02 PM (in response to BonnieV)
    Re: Advice for getting faster..


    I`ll also cross post my answer to another person who asked the same question






    Speed will improve with consistant training and losing the weight








    TO lose the weight - change your eating habits, build up to 5 or 6 days

    of 1 hour of cardio every day - change your eating habits, 2 - 3 days

    of weight trianing - oh did I mention - change your eating habits -

    weight loss is in the kitchen not in the gym - the cardio and weight

    training will help tone you up








    running - SLOWLY ... SLOWLY ( over the next 6 months ) ... build up to

    running 20 - 25 miles per week - add 1/2 to 1 mile a week to a run -

    start by running 3 days a week so you don`t do back to back runs - aim

    for 4 - 5 miles for 2 runs in the week and a long run at the weekend 6

    - 8 miles - This is going to take MONTHS to work up to - but all the

    time you`ll be getting faster - this is a LONG haul - DO NOT rush it.

    once you are doing 3 runs per week about 15 miles a week - add a 4th

    run - short 2 -3 miles - wen you do this you may need to back off the

    milage of your other runs - you don`t want to bump you total weekly

    mileage by more than about 1.5 miles - you can then startbuilding total

    milage again - I like to keep that 4th run short ( 3 miles ) and a

    little faster - you can keep adding to the long run too to get it up to

    8 miles or maybe a little more if you like once you are running 20 - 25

    miles per week on a consistant basis you can turn that 3 mile run into

    a formal speed work run - sprint intervals or something of that nature








    GIve yourself rest days every week and easy weeks every 3 -4 weeks where you drop back the miles to let your body recover








    I know this seems like a lot - but this is going to take time  <!-- BEGIN attachments -->

    <!-- END attachments -->






    NYC Marathon          Nov 1 2009     -   4:03:13 ( 9:17 mm )

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    1 mile -  7:07                             10K     - 52:58 ( 8:32 mm)

    4 mile - 31:35 ( 7:53 mm)          8K      - 42:28 ( 8:32 mm)

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  • chuck43 Expert 1,054 posts since
    Dec 14, 2007
    Currently Being Moderated
    6. Aug 2, 2009 6:11 AM (in response to spicegeek)
    Re: Advice for getting faster..


    II think you need to listen to what the others have told you.






    Speed can be improved with faster turnover, shortening your stride and taking quicker steps. Maybe on one of your runs try a higher speed, not much, but higher for part of your run. You stated that you have been doing good and I would hate to see you rush into speed work before your base is built and wind up injured and starting over.



    By base It's your weekly miles up to a good point of 20 or so miles a week, running consistently at least 3 days a week. I go a long with everyone on this one, complete your plan, watch you calories{ drink water not sodas! Even diet sodas} watch you portions, practice these things a long with your c25k plan and by the time your 5 k comes up you'll be in a lot better shape than when you started. After you 5 k start a new plan for a 10k or running for an hour but please don't rush speed, get hurt and have to start over or worse quit.



    The best thing I ever did for myself was to start running. I weighed 240 when I started, good not run further then one telephone pole to the next. Now I'm 180 and training for my first Marathon. Be patient and keep up the good work!



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