I need advice on picking up speed
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bertg9
10th May '04, 4:15am
Hello,
My name is Bert. My question is, I have joined the Army and I leave for Basics in 6 weeks. I have been running (jogging) for roughly 2 months. At first I was having a problem with shin splints. Now they shin slpints seem to be going away, but I am still running very slow. In order to get into Basics, I have to be able to run a mile in 8 minutes & 30 seconds. When I started running I was running my miles at around 14-15 minute per mile. Now I jog 3 miles every other day in about 12 minutes each. I tested myself for speed recently and ran one mile at 9 minutes 18 seconds, after that I was extremely winded.
So if 9:18 is my best time for one mile, I wont make it into Basics, and I only have 6 weeks left.
Does anyone have any advice for me to pick up my pace and build my lung capacity, so I wont get winded as bad. My goal is to one day run an 8 minute mile, which from what I hear is not that fast. Your comments would be greately appreciated.
Sincerely,
Bert Gonzalez
I need advice on picking up speed
AlexWolf
10th May '04, 12:56pm
Try interval training where there is heavy running for a particular disatance with jogging between the bouts to recover.
The link below gives differences between continous and interval training
http://www.brianmac.demon.co.uk/conintrn.htm
This may help you increase your speed. i would not complete this type of training every session but probably once a week.
I need advice on picking up speed
bertg9
10th May '04, 11:33pm
Thank You very Much. I will give it a shot. If you have anymore advice for me it would be greatly appreciated.
Picking up speed...
mbosano
26th May '04, 1:02pm
The best and only real way to increase speed is to do structured intervals. A good way of doing this is on a track or round a field. Run a couple of warm up laps at gentle pace then do 100-200metres flat out with 300 metres recivery i.e. slow pace. Repeat that process with the fast stretches gradually building up. i.e. until you are doing around 500metres fast...
On the road you can do this in a slightly unstructured way (Fartlek) by using markers i.e. sprint between lamp posts or hydrants or anything...
This type of training make the heart work harder and that is where the benefit comes in. Steady running is efficient and gains harder to acheive.
Hope this helps
Running faster - quickly
rallings
17th Jun '04, 4:53am
With such a short time left, it may be best to use a "shot-gun" approach ie a bit of everything:
⢠Interval Training - at a faster speed than your goal and over a shorter distance
⢠Over-speed drills - fast running on-the-spot, fast arms-only, running downhill (slight decline)
⢠Mobility Exercises - esp. feet, ankles, knees, hips, shoulders
⢠Visualisation - vividly imagine yourself running lightly, smoothly, easily and fast (add some Body English; use a mirror) frequently enough to get the feel of it & then try to run like it feels, a few steps at a time. Pose in a fast running/sprinting position. Use the CHIPS formula. Look at good runners and copy them.
⢠Ran (a little) often. Run relaxed; don't strain; and only run while you are running faster than you have been until now.
⢠Convince yourself that you love it! Be passionate about running easily - for 6 weeks. :D
Re: Running faster - quickly
mbosano
17th Jun '04, 7:34am
if you are using the shot-gun approach be sure to warm up/cool down properly as high impact training such as this (sprint/intervals/hills etc) is more demanding and physically tiring than 'running'....normal schedules only recommend this type of training once or twice a week and for good reason!