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IAMMRSBROWN
3 under 2!!!
Member since 10/10 2476 total posts
Name:
Carey
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WHY AM I GETTING SLOWER
I have always run very slow ... I finish a 5K in about 32 minutes. I took a few weeks off due to illness and now Im back at it again and it took me 41 minutes to run 3.5 miles 
How can I improve my speed again? I feel like the only way I can keep going as far as increasing distance is to slow down ...
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Posted 2/1/11 7:52 AM  |
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CAMCaps
Live Laugh Love Run
Member since 6/07 4922 total posts
Name:
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Re: WHY AM I GETTING SLOWER
I would suggest doing speed work. Warm up with a slow jog - 5-10 minutes). Get on the track and run 4 800s or mile repeats. Cool down with a slow jog/walk 5-10 minutes.
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| Posted 2/1/11 8:22 AM |
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IAMMRSBROWN
3 under 2!!!
Member since 10/10 2476 total posts
Name:
Carey
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Re: WHY AM I GETTING SLOWER
Posted by CAMCaps
I would suggest doing speed work. Warm up with a slow jog - 5-10 minutes). Get on the track and run 4 800s or mile repeats. Cool down with a slow jog/walk 5-10 minutes.
what if Im not near a track .. how can I do it on a treadmill?
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| Posted 2/1/11 8:45 AM |
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CAMCaps
Live Laugh Love Run
Member since 6/07 4922 total posts
Name:
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Re: WHY AM I GETTING SLOWER
You can do it on a treadmill.
An 800 is equivalent to .5 miles on a treadmill.
1. Warm up
2. Sprint the .5 miles
3. Jog/walk (Rest) for 2-3 minutes.
4. Repeat 3 times.
5. Cool down
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| Posted 2/1/11 10:08 AM |
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Erica
LIF Adult
Member since 5/05 11767 total posts
Name:
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Re: WHY AM I GETTING SLOWER
I agree that interval training will help. I might not start with 800s though. I would start with 400s - .25m - (at your 5K pace) and move up to 800s when you feel ready (at a 10K pace)
I do have a question. Was the 3.5miles during a race? or training? If it was training, I think it sounds right. You don't want to be doing your regular runs at race pace. training 1-2 minutes slower/mile is the norm for long/easy runs.
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| Posted 2/1/11 10:39 AM |
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missfabulous
#mommyneedswine
Member since 6/09 10031 total posts
Name:
Colleen
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Re: WHY AM I GETTING SLOWER
Posted by Erica
I do have a question. Was the 3.5miles during a race? or training? If it was training, I think it sounds right. You don't want to be doing your regular runs at race pace. training 1-2 minutes slower/mile is the norm for long/easy runs.
I was going to ask the same thing! Your training runs should definatly be slower than your race runs.
Also, if you took time off due to illness, you will lose some speed (depending how long you took off). It's very easy to regain that.
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| Posted 2/1/11 12:22 PM |
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IAMMRSBROWN
3 under 2!!!
Member since 10/10 2476 total posts
Name:
Carey
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Re: WHY AM I GETTING SLOWER
Posted by missfabulous
Posted by Erica
I do have a question. Was the 3.5miles during a race? or training? If it was training, I think it sounds right. You don't want to be doing your regular runs at race pace. training 1-2 minutes slower/mile is the norm for long/easy runs.
I was going to ask the same thing! Your training runs should definatly be slower than your race runs.
Also, if you took time off due to illness, you will lose some speed (depending how long you took off). It's very easy to regain that.
Thank you all .. yeah it was during training. Im very slow training and racing but this is the slowest Ive been .. I'll try the intervals to speed up :)
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| Posted 2/2/11 11:59 AM |
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smdl
I love Gary too..on a plate!
Member since 5/06 32461 total posts
Name:
me
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Re: WHY AM I GETTING SLOWER
You need to work on doing sprints. That's how you increase your speed.
I have to find the name of that book I read about running. It's a great book on how to train for a 5K, 10K, half marathon and full marathon. Full weekly workout sheets and then a section on increasing speed.
Message edited 2/3/2011 5:26:19 PM.
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| Posted 2/3/11 5:25 PM |
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Erica
LIF Adult
Member since 5/05 11767 total posts
Name:
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Re: WHY AM I GETTING SLOWER
Posted by IAMMRSBROWN
Thank you all .. yeah it was during training. Im very slow training and racing but this is the slowest Ive been .. I'll try the intervals to speed up :)
It really is OK to be slow in training - it's actually good for you. Is this your longest run of the week?
don't sprint the intervals. You 5K pace is fast enough to try out and you can adjust it (your last intervals might be a bit slower, but shouldn't be much slower than the first)
also hills make your legs stronger and therefore make you faster.
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| Posted 2/3/11 7:05 PM |
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