Runners, what's your comfortable pace?

So I've been running regularly for about 2 months now. I've gotten pretty good at distance runs (just ran a 10k this past weekend) but I feel like I'm so slow!

My avg pace is slightly over an 11 min mile. I can do a 9 min mile but I get burnt out so quickly.

Any tips for increasing my speed?

Re: Runners, what's your comfortable pace?

I am in no way a fast runner but my comfortable pace is about a 9:30 mile. But, like you said, it all depends on the distance because I can do a shorter run at a much quicker speed.

I wold suggest intervals and speed drills to increase your pace. I do 2 days of interval training where I basically warm up at a very slow, comfortable jog for 3-5 minutes and then I do a 30 seconds to a minute of a full out sprint and then back down to a minute or 2 of recovery and then again back into the sprint. I do this for about 20 minutes a session and then a 3 to 5 minute cool down. It has really helped me

Re: Runners, what's your comfortable pace?

It is really going to depend on training and ability. Easy runs I go at 8:30-8:40 pace. For my last 15K race, I was at 7:15 pace (a new PR).

For me, I have been able to get faster with speed work.

Here are some examples:

Tempo Runs
15-20 minute warm up
20-25 minute 85-90% max heartrate
15-20 minute cool down

Track Workouts
15-20 minute warm up
400, 800, 1600 (4-8) repeats at 85-90% max heartrate
15-20 minute cool down

Pick-Ups
15-20 minute warm up
3 minutes at 85-90% max heartrate, 3 minutes normal pace, repeat 5 times
15-20 minute cool down

These can obviously be modified depending upon your fitness level.

Message edited 11/23/2011 12:33:54 PM.

Re: Runners, what's your comfortable pace?

I average 9minute miles for a comfortable pace. I've ben running since March 2011 after the birth of DC#2.

Re: Runners, what's your comfortable pace?

everyone's pace is different; too hard to compare, except with yourself and your own progress.

I agree with track/speed workouts and tempo runs. Also hill work outs will help.

Re: Runners, what's your comfortable pace?

i've been running regularly since april (the longest I've ever maintained a regular workout routine) and i was running 11+ min miles in the beginning and could only run 2 miles. now i can run 6 miles at about a 10:30 pace and my 2 mile runs are about 9:45. i think the more you do the better you get...it takes time.

Re: Runners, what's your comfortable pace?

I have to agree that I think just making sure you get out there to run will pick up your pace. I have been running regularly since February 2011 (ran in hs and one season in college but that was A LONG time ago!)

My 5k time has improved from may to this past Sunday and I don't really do speed workouts. I just make sure I get out there 4 times a week and I also don't shy away from hills during my runs. I also run with a group on the weekends and I think running with other people forces me to run faster (either to keep conversation or to not get lost :), so maybe my weekend runs are my speed workouts.

I think just stick with it. You will see your time will improve!

Re: Runners, what's your comfortable pace?

Re: Runners, what's your comfortable pace?

Thanks so much for all the info! I'm going to try some interval runs this morning. :)

Re: Runners, what's your comfortable pace?

for me it varies for distance, how I've been eating, sick or not, and weather.
Most of the time I run about 9-9:30 for training runs (4-10 miles). Closer to 10:00 for longer than 10 miles training runs. To date, my fastest (post babies) 5K was a 7:50 pace (24.22) and half marathon pace was 8:59 (1:57:42). Definitely try interval training. But it will just come with time and experience also.

Re: Runners, what's your comfortable pace?

So I did an interval run today and my avg pace for the 3 miles came to 9:20! It was really really tough and I wanted to quit a few times but I kept going.