KYHunter
Well-Known Member
- Joined
- Jan 20, 2018
- Messages
- 1,113
Question for the real runners out there: What works for you to increase your speed/lengthen your stride/make you more efficient. I am doing ok on my plan for adding mileage (did 8.5 miles last run) but my pace is much slower than it used to be. Obviously I am older, I never was fast, and it is still March but I just feel like I am shuffling more than running. Anything other than hill-sprints or sprint intervals that helped you?
Idk if I’m a real runner but I enjoy it and try to run several half marathons or trail races each year. I try to stay around the 8 minute mile for half marathons but have PR’d with a 1:40 half marathon and 18 minute 5K. I know thats not a record breaking pace but it’s fairly quick for most casual runners. You may be a lot faster than that, and if so, ignore my advice.
The first thing you should do is increase flexibility. This is HUGE. Stretch stretch stretch. This will add some speed as you’ll get better turnover when your fatigued and more efficient stride length without overstriding.
And your spot on about hills and sprints. But these need to be a sustained effort. Short efforts are good but to translate to longer distances you need to make longer efforts. So instead of sprinting 100% a 1/4 mile hill, find a really hilly route or trail and run a very hard pace for 2-3 miles. Rinse and repeat. Same thing with intervals. Don’t just run 1/4 or 1/2 Miles. Those are great but you should throw in some 1 and 2 Mile efforts to build that sustainable speed. “Progression” runs are also great for building speed when you’re tired. In these runs every mile is faster than the last.
I try to do 1 purely speed workout a week. Just finished mine for this week actually. Nothing crazy, just a 3 mile progression run. 1st mile at a fast but comfortable pace, 2nd mile is faster and not comfortable, 3rd mile is even faster and the last portion your legs should be burning and it should be painful.
Hope this helps! Keep grinding and stay positive!