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Levi
Levi Sendmail

Speed Gain

posted 9 months ago | Report

Hi All,

I just started running regularly and started timing myself recently, perhaps about 5 months ago. Prior to that, I could run long distance but I usually really paced myself, more of recovery and long jog, I didn't time myself and I just usually enjoyed the scenery and the good sweat.

I am currently doing running to improve my cardio stamina (Increasing VO2 max and recovery time from my main sport). The schedule that was given by my coach is to run 5 times a week:

2 X Sprints (4 * 400 M dash, bleacher workouts, explosive sprint fits, etc)
3 mile hills (hard/speed)
3 mile mixed (medium pace)
5 mile easy

My question is how much speed gain I can get at this pace?

3 miles hill
In April: 29 min
Today: 25:43

400 M Dash
In April: 1:47
Today: 1:26

I was told that I should try to get the 3 mile under 24 and I feel like it's an impossible goal (but I might be wrong) and I've been at my current pace for the past 3 - 4 weeks. How are others experiencing here in term of speed gain after training consistently for some time? Is shaving 2 min from your PR possible? Also, I'm 5'2" 116 lbs (don't see myself to lose any weight so losing weight might not help in this case).

Thanks in advanced.

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8 posts

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  • Joe H.
    Joe H. Sendmail

    first off congrats on the great improvements you've done so far. dropping 40 seconds per mile for a 3 mile run is definitely a challenge. but with proper training and rest/recover I think it is possible (theoretically) not immediately but over time (meaning over weeks/months) I'm a triahtlete and that makes me a data-geek as well. do you train with a heart rate meter?

    posted 9 months ago

  • Justyn R.
    Justyn R. Sendmail

    I think it's possible. I'm trying to get a sub 24 right now and it's tough. I think if you keep up what you're doing, you'll get there. maybe talk to your coach about mixing in some speed intervals as well. Bear in mind, you that you're 2 minutes you need to cut off is also with hills. On flat surface, you'll already have an improvement

    posted 9 months ago

  • Levi
    Levi Sendmail

    @Joe H...I have Polar F6 and I only use it for timer (I don't strap the heart rate monitor). I used to wear it when I started exercising a couple of years ago. how heart rate monitor helps? I did remember when I first bought it, I used it to track calories burned. However, I get better at listening to my body so I no longer care about calories as much anymore. I suppose heart rate statistics can be used for performance as well?

    posted 9 months ago

  • Levi
    Levi Sendmail

    @JustynR thanks...yes we do mix it up, we called it sprint fit (intervals, 400 M dash, stairs/bleachers, suicides, plyometrics, etc), do it about twice a week.

    The one that I was given a goal was for the hills run. My coach thinks I'm capable to run faster on the hills (like sprint uphill, steady pace down hill) and in turn improve the 3 mile. Also the 400M dash, the goal is to do it under 1:30 for 4 rounds with 1 min rest. I could only maintain for 2 rounds (like 1:26, 1:30) and just couldn't recover and got close to 2 mins in subsequent rounds.

    I think I'm fairly fit & have strong core but since childhood, I'm not known to be fast. My steps are heavy, everything involving running & jump rope is an effort for me :( so I am hoping to be fast and light in my feet, it will come through practice and repetition.

    I'm excited to find a lot of ppl in here with similar goals.

    posted 9 months ago | edited 9 months ago

  • Lamond V.
    Lamond V. Sendmail

    You could also work on running form. I've been working on Chi running over the last year, but there are some similar programs. Most emphasize a forward lean, not stepping too far in front of your body, and running relaxed. Improving your form takes time, but you'll feel less strain and experience fewer injuries.

    posted 9 months ago

  • Joe H.
    Joe H. Sendmail

    yes. HR is a rough tool to determine how hard you are working. it is useful to help new runners determine when to work hard or easier.

    posted 9 months ago

  • Scott L.
    Scott L. Sendmail

    Like some others have eluded to... if you want to go faster, you have to go faster. I typically run a comfortable sub 8:00 mile for several miles. My goal race pace for my Olympic triathlon run of 6.2 miles is around 7:24 min/mile. A few months ago, I set a personal goal (for no real reason) of running a sub 20 minute 5k (3.1 miles). Knowing I had to improve my speed and stamina at an increased speed, I took about 7 weeks working up to it. Breaking it into segments, I knew I had to average almost 6:30 min/mile for 3 miles.

    I broke that into smaller goals. Week 1 - run one 6:30 mile followed by a 7:00, then a 7:30 for my simulated "race" workout. I also did my other normal workouts the rest of the week as well as included some actual speed work. I like to do 200m sprints more than 400m, because you can't really sustain sprint pace at 400m. Speed work (sprints) teaches your body that it can run faster and "be okay" so it has the effect of prolonging the point of fatigue. If you've never tried to run a given pace, it's going to hurt the first time... but if you do sprints regularly (when trying to build speed) your body isn't shocked by a "suddenly" faster and unfamiliar speed.

    I gradually increased the distance I could sustain the 6:30 mile. Perhaps 1.25 miles the 2nd week... 1.5 the 3rd week. I tend to go with what feels good, so if I felt like continuing a good run, I would stretch a little further on a good day (might not be the best advice, I'm just honest about my own training).

    It sounds like you've got your goal pace (24 min) so start at that and work backwards. If you're still working with your coach, be sure to discuss everything with him/her before going out on your own (don't step on toes).

    Judging by your progress so far and your current fitness, you absolutely CAN run that goal pace. Go get it!

    posted 9 months ago

  • Levi
    Levi Sendmail

    @Scott, Thank you!

    Interesting to break it to segment and I never know what my 1 mile pace is if I give it all, great idea, I will try that next week!. Personally, I love 100 M and 200 M sprints. Even when I did 400M dash, I am always fast the first 200 M (keep up with the guys, my teammates) but falter on the last 200 M. The last 100M, my legs felt dead and what was left was pumping my arms. On the last round, everything started to hurt, interestingly, it's typically my glutes that failed on me.

    However, my main sports is Muay Thai (thai boxing) so I understand why my coach put me into 400M dash routine. The last 100M feel is similar to what I felt on the last 30 secs of the 2 min round (usually round 2 or round 3). The 1 min rest is similar to how we are supposed to recover our heart rate.

    The reason I want to be faster is that I'm currently the slowest in the team. I feel bad for having people to wait for me all the time and I want to be fast too so I can motivate my teammates instead of the other way around. I will try to break down the segment idea, I think it might work for me also.

    posted 9 months ago

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