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Ok Ive only been running for 6 months and only run 15 miles a week,
In my 5k i do the first mile in 8:30 then the other 2 inbetween 9:10-9:20..
How do I get myself where i can run all 3 miles at 8:30?
Is the answer to run more miles a week? If I could handle 25-30 miles a week would this eventually increase 5k and allow me to run the other 2 miles at first mile pace?
Keeping pace is one of the hardest things to do for a newbie. When you run a race human nature wants to compete. Do you listed to music when you run? You should try to find a play list that has a beat that is about the same and about the same "pace" that you want to run. Then you can just run to the music. You can also try setting up a playlist of 6 songs and match them up so that every two songs completes in about 8 minutes and 30 seconds. That will give you an idea of where you are within each run.
You don't increase endurance by continually running the same distance and you don't increase speed by continually running the same pace. If you want to eventually race beyond a 5K you will have to gradually increase your distance. That is the purpose of the weekly long run. If you want to increase your pace you need to do speed work one day each week. You do this with tempo runs or fartleks. That is running at either race pace or higher for a given distance or time, walking or jogging to recover, and then putting the pedal to the metal again. Also, you shouldn't come off the starting line at max speed. You want to leave some gas in the tank so when you begin heading toward the finish chute you can stomp the gas pedal and pass everyone who thought they would come in ahead of you.
Run more. Go out slower.
Results since starting running in Spring 2009 (as a 195 lb. 41 year old)
I would suggest making sure you incorporate speed work into your training once a week. By never straining your body under faster sprint type paces, it becomes very difficult to push harder for a consistent pace or faster race pace when going your normal distances. Make sure that you move into these slowly instead of trying to make them your new favorite workout. Start with every other week if you have absolutely zero experience with them, and gradually move to once a week. I wouldn't worry about extending to more than once a week unless you are trying to get down to sub 17 min 5k's.
For examples of different sprint intervals see the running workouts page on my website here:http://www.eliterunnersworld.com/node/14
Hope this helps!
Visit my website http://www.eliterunnersworld.com for the latest in gear, workouts, and injury advice all for free!
The biggest limiting factor for new runners is their aerobic capacity - or their endurance. If you want to maintain an 8:30 pace (and can already run this pace for a mile), you don't need to develop "speed." You need to increase your endurance so you can maintain that pace.
My suggestion is to gradually increase your mileage by 1-3 miles every ~2 weeks or so and focus on a really solid long run. In your case, I would start at about 5 miles and incrase by a mile every 3 weeks.
Additionally, strides and 20-30 second surges done at the end of an easy run will really help. These are meant to be fairly easy and fun, even though you're running close to your max speed. They help you develop more neuromuscular coordination, which makes you more efficient.
Once your mileage has built up to 25-30 miles/week and you've been doing strides at least twice a week consistently, you can start adding in harder workouts. But it's important to focus on the two far sides of the spectrum - easy volume and easy sprinting - before you start combining the two into harder, longer workouts.
My answer to your request is a simple one. A race is an interesting event. It is full of excitement. It will raise your adrenelin level and your enthusiasm. The biggest problem you will have in running your first few races is controlling yourself in the first mile or so. Most first time runners find that the feel so good at the start that they start out too fast, then really struggle to hod onto pace for the rest of the race.
In my opinion and in the opinion oof many very experienced racers is that your first mile should be slightly slower than your goal pace for the entire run. The middle of the race should be right at your goal pace. Your final mile should be your fastest.
Before the race you should at least walk briskly or jog slowly to make sure that you are warmed up, lose, and have a recent reference to what a slower pace feels llike. Try to run about 100 yards at the pace you want to start the race. Using your example of an 8:30 pace, shoot for an 8;45 area pace. REmember the start of the race will get you really pumped up and it will be VERY EASY to go out too quick. Stay within yourself and your plan.
After the race has started and a half mile or so down the road, you may find yourself running with one or more folks who are looking for that 8:30 pace and you can join up and help each other out. The last mile is your own. Personally I find myself assessing my condition at the begining of the last mile. I want to pick a last mile pace that is challenging and will get me to that last 200 yards with something left to really pick up that last bit. You may find the sight of that finishing barrier a welcme and stimulating sight!
Good luck to you and have fun!
Spa5k, 11/04/10, 30:58 2nd place senior
Peace and Love 5k 3/16/11 29:05 1st place senior
Toad Suck Daze 5k 30 April 11, 28:29 1st place age group
2011 Spa 5k 11/19/11 25:55 1st place senior Personal Best, 2nd career
Looking for a 10 k to run and if that goes well, a HM next spring