[Closed] Any runners on here? Tips to get faster

Speed work for you

Prepare to feel ill

Interval training always had big effects for me

Speed work for you

Aye the drug?

I feel ill now ! I think I need to hurt myself!

If you 'just run' then that's what you'll get good at. You need to up the pace to get faster, so do a speed session of shorter speed intervals once a week.

Intervals for sure.

Probably best to just google a 10k training plan of some kind- there'll be loads on line.

Intervals will increase your fitness and take less time, as well as reduce your weekly mileage.

Intervals is the quickest / most efficient way to increase speed for most people

not that im very quick but to get quick you need to run quick. doing 5x800 started to work for me until dark wet muddy times kicked in.
try some fartlek too.
i'm currently working on my long hilly runs by running long hilly runs 🙂 gradualy increasing distance and elevation every few weeks.
Hell runner was awesome!
got a few obstacle races lined up so been working on the running with mtb cross training.

Intervals - 10 x 30 seconds 5 x 60 seconds with recovery in between that gets less towards the end of the session.

Pyramids - 10, 20, 30, 40, 50, 60 and back down again.

I got reasonably fast a few years back doing the above.

Not in any way fun though.

Check on runners world. The website will let you set up a training plan, with target times etc.

The mrs runs a lot, mostly 10k events, she's running 3x a week, metafit one day and then a core strength session on another. Doing the metafit etc has helped knocking minutes off her time over the last twelve months.....

Not really a runner so need to get in shape. Currently doing 3.75 miles in about 8:10min/mile.

I'd really like to get down to about 7min/mile for 5 miles.

Speed work and intervals all good, but spend time just building up the mileage slowly and don't worry too much about the pace for now. When you can easily manage around 7 or 8 miles at that pace then start gradually introducing speed work. Try to do speed work when you're not ready for it and I would put good money on you getting injured pretty quickly (probably lower legs.) 8.10 to 7 min mile is quite a jump in pace given the timeframe too, probably not a great idea.

Oh and read up on good running form too, watch how good runners run.

Aye the drug?

Drugs also help.

We'll not go there.

Cheers guys. I'd not thought of intervals.

This sort of fella looks the ticket..

http://www.runnersworld.co.uk/racing/rws-8-week-10k-schedule-3-days-per-week/76.html

You do realise that you don't have to do the 'full' distances don't you?

If you're doing the 9km run / 40km bike / 5.5km run 'standard' distance, you'll be up against the big boys and you'll be taught a very harsh lesson, I'd imagine.
There's the option to do the 'Beginner' Duathlon (3km run / 12km bike / 2km run) or the 'Sprint' Duathlon (6km run / 24km bike / 3.5km run) and as a man who admits to 'not being a runner', I'd certainly recommend one of the lesser distances, especially if this is your first one. Moreso as the event is only 12 weeks away.

I did the Kielder off-road Duathlon last month which involved a 7k Trail Run / 20k Mountain Bike / 6k Trail Run and I found it hard going. That second run is an absolute killer...

Firstly, you've already got an OK pace for a "non runner" so you're looking good to start. As above, intervals is your friend for getting faster, as part of a balanced plan with 3-4 runs/week. There seems to be a lot of buzz around 30-20-10 right now, which has helped me take a minute or so off my 10km time. Adjust the overall times and speeds below, but try something like...

5:00 minute warm up at 12 kph
5x (0:30 at 11 kph, 0:20 at 14 kph. 0:10 at 18 kph)
2:00 recovery at 12 kph
Repeat 5x and recovery two-three-whatever more times
5:00 minute cool down at 12 kph

Like I say, adjust the speed and repeats as needed for you. I do this run once a week, as part of a plan, and cover about 11km in a 50 minute session. I've just run a 1:37 half marathon as a guide.

Google it for more info as to the particular (supposed) benefits.

good luck. It might be worth training specifically for the 2nd transition cos that hurts! It gets called brick. do a ride then use a lower gear for last few hundred meters to prepare the legs and then go for a run. simple as that but well worth practising lots.

As everyone else has said, to run faster, you have to run faster.
So do short intervals flat out. I used to do 8 x 2 minutes, with 1 minute rest. (if you have a timer, just set it to 1 minute with repeat). This worked for me (This was the only 'training' I've ever done, best 10K was 32 minutes.)

Cheers guys. I am fairly sure I'm going to get a harsh lesson! I'm doing it with a friend back home in Newcastle. He's doing the bike bit on a singlespeed (no kidding) but then he can do 6:30min/mile running. He already put in for the standard one so I said I'd go with him. Rather worried now! My aim is to not come last.

8.10 to 7 min pace is a big jump.

Apart from speed work the other massive factor to becoming a quick runner is carrying as little excess weight as possible. No idea about your body shape but there's a good reason why every half reasonable club runner looks like a bean pole!

Doing lots of long runs at a steady pace, intervals have their place but just diving straight into them? I think I did one interval session in the run up to my last 10k race.

And keep in mind that if you are fit but not a runner then your CV system will have a lot more capacity for running than your legs can handle (usually lower legs for cyclists.) Again a good recipe for injury. That runners world plan does advise a steady block of mileage beforehand too. Sounds a bit dull but your body will thank you for it!

IMO the intervals will be really helpful, but if you can get your long runs to be alot longer than what you're racing, you'll absolutely smash those times if you've been doing the intervals.

So if in training you do a mix of pyramids / speedwork and then a few dyas later do a long run (but not slooooow) of (build slowly up to) 15-20k then those distances will be easy, however don't let this lull you in to going too fast on the first leg.

In that scenario I'd be wanting to replicate the race, so doing a run then bike, or bike then run, or even run / bike / run.

Yup me, I run but only trail run.

I've always usd interval training when on the bike and this is the same process that I'm using for trail running. Trail running is a slower pace than road with multiple objects in the way and the ground conditions are varied and mixed, hence why I love it.
Sprint on hard dry for 200mtrs, then rest then do the same on clag/bog and then use power intervals up inclines and suchlike.
All good so far, just gettting back into the swing after the Xmas break and feeling a little winded and lacking breath, symptum of not continuing pace over the break.. Oh well.

How much running are you actually doing? If you do intervals properly it will take a couple of days to recover.

I'd suggest doing 2 sessions of faster running per week and a couple more steady runs.

The faster running could be one set of shorter intervals to build speed and running style (less than 90sec) and one set of longer ones to improve oxygen uptake (3-6 mins)

I found, training for a 10k distance, 1km sprint work helped wonders.

1km at faster than race pace. couple of minutes slow jogging (only just above walking pace). Repeat x 6.

You should feel utterly ruined at the end. if not, make you 1km sprint pace faster.

If you don't feel like being too technical/scientific with the intervals, the other option is to do like on the bike with road sign/telegraph pole/whatever sprints every now and then. I don't run on the road, prefer to be on the fells, but where I'm currently based I have to make do with Surrey heathland.

Don't like being too scientific so I have an 8km loop that has a 200m stretch of sand I power through, a 400m or so steepening incline I sprint up (it's a Strava segment... 😉 ), another slightly shorter and steadier incline and then finish with a 400m straight sprint at the end (another Strava...). Maybe 90m of total ascent and I'm down to running that at circa 4.35m/km. On the fells, depending on the route and distance, anywhere between 6.40m/km and 7.40m/km and I try and do the same - power up the inclines, etc.

I have to do a 6 monthly fitness test, including a 2.4km run, with all that now I can do it in about 8.30 on a really good day but generally under 9.00. I'm 38 by the way.

Personally if I was not regularly running 3 times a week for the last couple of months I would not even consider doing intervals as said above you will almost certainly injure yourself, this is especially true of a cyclist as you will have the lungs to push harder than your legs are used to.

If you are just starting out then just running regularly at a comfortable pace will do you wonders, once you have this base then add 1 speed based session per week, either intervals or a tempo run.

just to echo the above excellent tips
what Tubs Racing said, with regards to the last transition from bike back to run will be a killer, really, do practice these!!!

and yes, intervals are great but you need a bit of base (3xweek running) to ensure you dont injure yourself, usually calf strains !

Intervals
Tempo work.
Fartleks

Also, do some drills as well, you'll be surprised at what an extra 2" on your stride can do to your pace.

As for the Duathlon.
Try Brick Sessions
Something like 1.5run (hard) 10K bike (hard) 5k run (tempo) 10K bike (hard) 1.5run (hard)

join your local running/tri club... much better to do the hard stuff in a group with the motivation to push harder than you would on your own so as you are not last.

Yep, intervals. Run til yer eye balls pop. Run slower, repeat.

Cheers folks. Interesting about the CV fitness and run vs bike performance.

Lots to go at!

I think the problem with all the above advice is we're all different. I never did the long steady runs that are mentioned above, just short, fast stuff. That worked for me, but clearly doesn't for others.

put some easy miles on the clock, build fitness and comfort, maintain good 'shape' stay light on your feet, lift the knees. learn to run before you try to go faster..

8.10 miles over 3 miles is a starting point..use something like strava to log your progress..

once your really comfortable over the 3 miles ie you can hold a conversation at any point. then start pyramids and intervals as described above..

do the shorter events.. participate dont compete