Running - How to improve my avg pace?

[dufferok]

I'm 36 years old, 183 lbs. I've been running for 4 months now and I have reduced my average running pace from 9:55 min/mile to 7:46 min/mile. But my last 4 runs (I run a 5K each time I run), my average pace has been 7:47, 7:47, 7:45 and 7:46.

So have I found my limit? It doesn't seem like I can get my body to run any faster than this. My goal is 7:30 min/mile but not sure how to get there from here. Any advice would be appreciated.

 

[ImAGrinch]

How often do you run? You need to increase your volume of running in order to continue to see improvements in your pace. If you're running less than maybe 20-25 miles a week, then you will plateau pretty quickly. Also 4 months is not a very long time at all. It takes years of running to really reach your true potential.

Also I would suggest running longer than 5K during some of your training runs. You should have a training plan where you might run 4-5 days a week, and mix up longer distance runs with speed training runs. There are loads of resources on the web to help you come up with a good plan.

 

[r2473]

Buy this book for 5 cents and follow the plan for whatever your target 5K time is.

http://www.amazon.com/Self-Coached-...3026/ref=sr_1_2?ie=UTF8&qid=1323446656&sr=8-2

I actually forget which one contains the 5K plans, so you might want to spend an extra 1 cent on this just to be sure.

http://www.amazon.com/Self-Coached-...6724/ref=sr_1_1?ie=UTF8&qid=1323446656&sr=8-1

 

[dufferok]

@r2473 - Thanks for the links. I'll definitely consider purchasing one or both books. Per user reviews on Amazon, they said volume 2 is for distances shorter than 10K.

 

[ollinger]

Run faster??

 

[r2473]

@r2473 - Thanks for the links. I'll definitely consider purchasing one or both books. Per user reviews on Amazon, they said volume 2 is for distances shorter than 10K.

Surprisingly, nothing better has been produced since these volumes (to my knowledge) and they went out of print. I have them both and used the 5K schedules to run a 16-minute 5K (5:10 pacing). There are schedules that will take you all the way to a 14-minute 5K (4:30 pacing).

Most "running books" are "insprational stories" more or less. This seems to be what most people are looking for. These books are just a series of detailed training schedules and some commentary to guide you in following them and getting the most out of them.

 

[Robbnc]

I don't know how tall you are but at 183 you might want to consider losing 10-15 pounds, if you want to get down below 7 min pace. Your joints will thank you.
And be patient. It does take time to improve once you reach a certain point. If you try to increase distance and or speed too quickly you won't be running or playing tennis.

 

[dufferok]

@r2473 - Awesome info, thanks!

@Robbnc - I'm 6'1. I weighed 194 when I started running this year and I'm down to 183. I'm slowly working my way down to my goal weight of 175. Changing my eating habits has helped a lot along with the running.

 

[athiker]

You've come a long way in short time...congrats!

Dropping excess weight as mentioned is big for speed in distance running as well as varying your distances. As mentioned go farther than a 5k, even if you have to go slow, and then later come back to 5k on another day...you should be able to push yourself faster thru the shorter distance as you have built up reserves.

Work in some speed drills or work some sprint work into your training runs...so you get the feel of moving fast and don't get locked into a certain pace. Even if it turns into sprint/walk.

Also, don't underestimate technique. Believe it or not, like tennis there is a technique and form to running and some of this can be learned and goes beyond body type, etc.

I'm in a rush right now but google (youtube) some top marathon runners and study their posture, their gate and how it allows their hips to move freely as well as how their feet strike the ground and where it strikes the ground in relation to their body...how far in front or under them. I see people running all the time that essentially "put the brakes on" and restart with every step/stride they take. It not only robs them of speed and energy but is tough on the joints. Look at their arms as well...you can waste energy with tight arms and shoulders as well as gain power for sprints from your arm action. Your legs are tired? Move your arms and your legs will try to keep up!...just try to relax and let them.

Finally, mental strength and techniques to distract yourself from the fatigue/pain (not injury pain) are important. Good luck.

 

[Pitmiksovic]

I have had success in improving my running times doing exactly what others have already said, mix in some speed work and some distance work. The speed work makes your distance pace feel slow and easy. I went from averaging 7:30-8 min miles down to sub 7's in maybe about a years worth of consistent training. I'm not anywhere close to R's 16 min 5k (Damn!) but just last week i did 2 6:30's. I have gotten down to a 6 min mile. I think the best I've done was (after a 2 mile warmup, its always a 1.5-2 mile warmup) a 7:00, a 6:50, a 6:40, and then a 6:30. I'm only 5' 5" so its like a weiner dog trying to run a marathon, not ideally built for it, and I'm 39. But with good technique as was mentioned and some persistence and patience you should be able make better improvements than I did. You will experience some plateaus along the way. Take a couple days off to fully recover and get thru those plateaus.

 

[r2473]

I'm not anywhere close to R's 16 min 5k (Damn!)

That was ~20 years (and 60 lbs.) ago I could benchmark myself with a 5X1-mile workout with 400-meter JOG recoveries (never stop and keep the heartrate up). When I could do that at 5-min pace, I knew I was ready for a 16 min. 5K.

Your training philosophy is correct. That is pretty much what the books I linked to say. They just give actual schedules with distances and times to be running.

 

[jugador.de.tenis]

athiker makes some good points...

I'd agree that you're a bit heavy to be dropping your time beyond where you are at this time. Consider that as you have improved so quickly, your progress naturally will slow. As with your tennis development, a long term philosophy focused on sustainability will pay dividends in your running.

You may want to consider getting stronger. This is a divisive issue in the running world, but as a tennis player it should make sense. Getting stronger in the gym can help you get faster sooner for a 5k. Some running coaches preach about this, but many 'oldschool' runners are completely opposed to strength training.

Also, note that running technique makes a huge impact on your body (no pun intended). If you simply focus on continually improving times, you will likely run yourself into injuries (eventually).

Speed and sprint work are essential. As far as technique, you may want to consider how your running technique will affect your tennis. What kind of a mover do you want to be, etc?

 

[dufferok]

Just wanted to say thanks to all that replied and for ALL the helpful hints, links and info. Based on the info that was posted, I purchased the book "Running and Racing after 35" by Allan Lawrence: http://www.amazon.com/Running-Racing-After-Allan-Lawrence/dp/0316516759/ref=pd_sim_b_3.

I'm happy to provide an update that since my original post, I have improved my running time and just ran a 5K at a pace of 7:23 min/mile, for a total time of 22m:53s. I have now achieved my goal of running a 5K in under 7:30 min/mile pace or less than 23 minutes. Again, thanks to all who replied, as I found all the information very valuable in helping to improve my run time.

Mission accomplished. Thanks!

 

[Pitmiksovic]

Just wanted to say thanks to all that replied and for ALL the helpful hints, links and info. Based on the info that was posted, I purchased the book "Running and Racing after 35" by Allan Lawrence: http://www.amazon.com/Running-Racing-After-Allan-Lawrence/dp/0316516759/ref=pd_sim_b_3.

I'm happy to provide an update that since my original post, I have improved my running time and just ran a 5K at a pace of 7:23 min/mile, for a total time of 22m:53s. I have now achieved my goal of running a 5K in under 7:30 min/mile pace or less than 23 minutes. Again, thanks to all who replied, as I found all the information very valuable in helping to improve my run time.

Mission accomplished. Thanks!

Nice job! Not too far off from the 7 min miles now either.

 

[pvaudio]

As a runner, gait issues are the #1 detriment to speed. It's your technique, and just like in any other activitiy, inefficiencies slow you down. Can you post a video of your stride? How do you run? Midfoot, forefoot, heel-striker? What's your arm-swing like? I've found this single thing helps immensely: relaxation of the arms. People like to hold their hands in fists and swing them across their chest diagonally. This is very inefficient and the only reason your arms swing is to keep your body balanced as your legs perform their stride. Your arms should be parallel to one another, hands unclenched, fingers touching like you're holding a potato chip between your index and thumb. That's it. Tightening into fists or swinging your arms across your body takes away from your forward momentum and slows you down.