How to build up running pace

#1
Any PTI’s or sportsmen have any sure fire way of increasing ones running speed? Intervals or just plain old constant running?

I can run for long distances quite easily but just can’t up the pace at which I run. Even over shorter distances, 1.5 miles for example, I run at almost the same pace as for an 8 mile jaunt. I’m pretty swift over 100-300 meters though so it’s not that I’m incapable of sprinting.

Does anyone else find that they just can’t get faster?

Oh, and I’m not a pie eating lard arrse before anyone suggests it. :wink:
 

Unknown_Quantity

War Hero
Moderator
#2
I have the same problem, I can run medium distances at a reasonable speed and I pass the BPFA without problem, but never get less than 9 minutes... Not for lack of trying!
 
#3
Alternate your training by concentrating on sprinting on one sessions and endurance running on the next. You may never become a racing snake but it should be possible to shave seconds off your timings although unless you are really competitive this seems a little pointless.
 
#4
Log on to the Runner's World website, and download some of their articles and training programmes on speedwork. It shouldn't be an irredeemable problem. Fartlek training is always one of their first suggestions.
 
#5
hit the hills...find a hill then concentrate on interval sets on the hill. this will build up the speed muscles in your calfs and the power muscles in your quads. dont worry about long runs if your cardio in ok...just concentrate on the fast sessions and have a shake out run every 5 days to allow the slow twitch muscles to get used to the increased build up on the faster muscles. easier said than done...but i weigh 16st and can get round a bpfa in 6.44.
 
#6
Could you just elaborate a little on the 'interval sets on a hill' - is this sprinting up the steep hill, walking down, sprinting up, walking down, sprinting up etc.

Will this translate into better results on BPFA run even if its not identical training to the 1.5 mile run?
 
#7
Sylvano, what distances do you reccommend for the intervals, and what target times should you be aiming to achieve?

16st and 6.44? Mercy 8O
 
#9
Well a taxi just round the first corner helps.............or hide a gillie suit close to the end then get one of your mates to create a diversion allowing you to jump up and saunter in without breaking a sweat 8)

Easy innit :twisted:
 
#12
If you can't afford a taxi though another tried and tested method although slightly more labour intensive is to place one foot in front of the other; gradually increase the distance between both while at the same time increasing the frequency of doing so. This rapid fluid movement has become commonly known as running and is catching on.
 
#15
PartTimePongo said:
Sylvano, what distances do you reccommend for the intervals, and what target times should you be aiming to achieve?

16st and 6.44? Mercy 8O
You should be rotating between intervals of 100m, 200m, up to about a 800M. do a number of reps that you can keep the time consistant, so if it takes 30 secs to do one rep then make sure you can do all the reps in that time. just keep at it and your speed will increase pretty steadily.
 
#18
FlyingCarpet said:
Any PTI?s or sportsmen have any sure fire way of increasing ones running speed?
Armed_and_dangerous said:
i'll start:
Male - 17 years old
press-ups:61
sit-ups:70

1.5 miler: bout 11.5 mins
Armed_and_ludicrous said:
try fartlek training,
do 3 mile run for example and change the speed at which you are running every 200m or so
Not exactly the best qualified to give advice, are we old son! :roll:
 
#19
What i tend to do is when running on the roads ill jog a normal pace for about a mile and then ill sprint once i come across a streetlamp to the next streetlamp and then jog normally for two of the streetlamps and then sprint etc, after you find this easy try sprinting every other streetlamp, and after you find this easy try doing the same but for longer, i find training on my own is only as hard as i make it for myself, the harder it is the fitter you get (Bloody better be anyway!)
Someone also told me to try running my normal run at a normal pace but with a wieghted bag, and then after say a week of that try running normally and you will feel lighter and be faster, personally a bit skeptic of this one but it cant hurt to try.
 
#20
Bradshaw said:
What i tend to do is when running on the roads ill jog a normal pace for about a mile and then ill sprint every time i come across a streetlamp and then jog for two and then sprint etc etc.
Someone also told me to try running my normal run at a normal pace but with a wieghted bag, and then after say a week of that try running normally and you will feel lighter and be faster, personally a bit skeptic of this one but it cant hurt.
Well running with weight can hurt you if you don't know what you are doing.
 

Similar threads

Latest Threads

Top