Workouts to Improve time

[xctsclrx]

Just a warning I love track and cross country so I might be over enthusiastic.
Keep in mind that this is to cut time, not build endurance.  


If you don't already do this I would start with at least 2 speed workouts a week



A couple of suggestions:


Fartlek Training:

I used to do ladders. jog a minute; sprint a minute, jog 2 min run 2 min. Up to 5 min and then back down but basically increase your speed randomly during your run.



Track Work Outs:



800 meter repeats ( 2 laps around a track or half mile if on a treadmill)



at a 10 min mile you should be running an 800 in about 5 min. Your goal would be to run the 800 meters at a 4 min 45 sec. Run 1 800m rest for 60 seconds repeat 5 times The goal is to learn how to pace yourself so this wouldn't be a run as fast as you can but to actually complete each rep in the 4 min 45 sec time. On your rep, you can run all out.





Gut Busters:



same as above except the last 200 meters of each rep would be an all out sprint.



Ladders



Sprint 200 m

Rest 30 sec

Sprint 400 m

Rest 30 sec

Sprint

600

Rest 45 sec

Sprint

800 m

Rest 60 sec

Then back down





Tempo Running:



80% for 20- 30 min ( at a 10:30- 11 min mile pace)




Typical workout week for me would look like
(when I was in shape)


Monday: Tempo

Tuesday Track

Wednesday: farltek

Thursday: Gut buster

Friday: Recovery run/ Tempo run

Saturday: Long run ( 5-8 miles for a 5k)

Sunday: Rest





ETA: Formatting

[xctsclrx]

Someone mentioned hill repeats in the other thread. Those are excellent as well. I started this thread so everyone could chime in with their ideas as well.

[supertrooper1]

Thanks for posting. If I get the sister agency job, I have to be able to run 1.5 miles in 14:25. This will help me improve. Now I just have to find the motivation to start.

[waverly]

I just need to run let alone get faster. I see I am supposed to post what works for me, but I am really slow so not sure.  Anyway I am a fan of the couch to 5k and then after I finish that I transition to outside and do sprints. 

[xctsclrx]

waverly, Those are to build endurance which is needed before you can start cutting time. I am doing couch to 5k right now. I haven't run in over a year. I need to build my endurance, but I have a tendency to overdo it. I know where I used to be, but I can't just jump in without hurting myself.

My suggestion is that before you start speed training try to build your mileage to about 2 miles past your goal distance. If you are training for a 5k, be able to run 4-5 miles before adding speed work in.

I have never been one for long distance (1/2 marathon or marathon) training so I am not the best resource for that training.

[mustardseed2007]

For my tri training I do one long run a week on Sundays (at least 8 miles depend on what my build is like and what I have coming up), One run on Tuesdays that is 5-7 miles of drills that will cover one of the things xctsclrx posted and we cycle through them, and then potentially one day on Thursdays of a medium run that is normally "run 6 miles at a comfy pace" or something like that. Sometimes the thursday workout is not running and is instead biking though. I also do strength once a week which is related but not related.

EDIT: The point of posting that yesterday was just to speak to endurance vs building speed b/c that's my focus. At this point running my 13.1 at 11-11.5 at the end of the swim and bike during my race will be a major victory so I'm not exactly going for speed...the focus is more like...not falling apart. 

[judyblume14]

You all might recall that I have always HATED running. To the point where there were a handful of occasions where I found myself stuck in a full-blown panic attack knowing that we had to run a mile (or two half-miles) in a crossfit workout.

So, I challenged myself to run 100 miles in 100 days this summer. A mile a day to most relatively in-shape people sounds like nothing, but completing it was honestly one of the proudest moments of my life. Anyway, I find now that when I go for a run, I want to do 3 or 4 miles. And I can do it without dying. But it's slow.

I really thought that simply running more would make me faster. It didn't. At all. So, I think that will be my goal in the spring. If I can continue to build my endurance, I will definitely add some speed training into my running sessions. Thanks for posting!

[rere]

I will acknowledge, that I don't love running. If someone told me I had to run a half marathon, I would just lay down and refuse to move. My goal was always a 5k. That was about 7 years ago. Now I run because I like to eat and drink, and I don't want to loose it. I also feel bad and get twitchy if I don't get my runs/workouts in, so it has become part of a lifestyle. Hopefully doing some of these drills will help me get a little faster and shake things up a bit.

[phdmomma]

Today I start running.....I turned 32 yesterday. And my goal is to start running the day after my birthday. I've finally got DD going to bed at a decent hour where I don't have to sit upstairs with her. Treadmill, here I come.

[mellym]

Happy Birthday phdmomma! Go get 'em!

This is an inspiring thread - thanks everyone. I hope to be back in a place where I can start running again come spring.

[waverly]

Should we have a periodic running thread for people to post to keep us motivated/ accountable?

[2chatter]

You guys are going to get me back to running! Please keep talking about it....

I may even go for a run between meetings if it stays cold and rainy (my favorite running weather).

[judyblume14]

phdmomma, I started my 100 mile challenge a week before my 35th birthday. It's not too late

[mustardseed2007]

I have a running buddy who wants to run a half marathon with me in January in less than 2 hours. Currently my fastest time is 2 hours and 10 minutes. I am really dreading changing my focus in November to train for this and would rather do a full marathon at whatever the hell pace I want...but we'll see how it goes.

All that to say, maybe this thread about getting faster will motivate me. Maybe.

[campermom]

I love running!
(I hate running)
I love running!
(I hate running)
No really right NOW I love running!


Although I have to say I like running at an easy pace. I’ve never embraced speedwork. I’m in for a running thread!

[rere]

I think I was 35 when I started running. I started out walking. Then one day I felt a little peppy so I jogged. Then I would run to a certain point and then walk, then pick another point. Pretty soon. I was running the entire 3.1.

I had always been active, walking, softball, dance, but after 2 kids I was getting soft.

[phdmomma]

judyblume14, I like the idea of 100 miles in 100 days. I always seem to get hung up on going farther or faster than I should more quickly than I should. I am going to try the 1 mile a day for 100 days, because that seems more doable also.

[judyblume14]

Oct 18, 2018 8:18:35 GMT -5 phdmomma said:

judyblume14, I like the idea of 100 miles in 100 days. I always seem to get hung up on going farther or faster than I should more quickly than I should. I am going to try the 1 mile a day for 100 days, because that seems more doable also.

Once I got going, I would push a little father - 1.5 or 2 miles. That way, I could build a "bank" for when I had to miss a day. So my goal wasn't necessarily a mile a day, but 7 miles a week.

Eventually, after a few weeks, I was very comfortable running 2 or 3 miles. Often, pushing a stroller.