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    LIZRUNS22   1,593
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I want to be faster. Need your input!


Wednesday, January 23, 2013


I love that I have graduated from 5K events to 10K events.

I love that I have increased the most miles I have traversed from 4 miles to 11 miles.

I love that I am slimming down and getting stronger.

I love that during my last physical, ALL my numbers were good - even my cholesterol.

I love that running is now a constant in my life.

I love the support from friends, family, and even strangers.

Still, I have a burning desire: I want to be faster.

I don't want to be passed by people casually walking that are faster than my all out running pace of 13:35 minutes per mile.

So, I have made a decision and set new GOALS:

For the next three weeks my focus is on endurance for my first ever Half Marathon on Feb 10th.

After that, I am kicking up the hill and speed training. I am also incorporating more bike training on my non-running days. This will train me for my "I think I might do it" Triathlon in Oct, and help me build my aerobic abilities.

By the time I run my scheduled 5K in April, I want to be running 12:00 minutes miles for up to 4 miles. 13 or less minute miles for my 10K distance.

I appreciate all guidance you can provide on training, techniques, mental adjustments...anything you are willing to share - I am thankful to receive.

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Member Comments About This Blog Post:
BUDDHA33 2/3/2013 8:55AM

    Wish I were you, Lizrun! You are one awesome runner!

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LIZRUNS22 1/23/2013 10:13PM

    Thanks everyone! emoticon

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NATPLUMMER 1/23/2013 8:27PM

    Looks like a solid plan to me.

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CRYSBROWN1 1/23/2013 7:59PM

    Hello!

Definitely increasing your mileage much like you are doing already for your HM will make you faster. Hill work for sure, speedwork works too but I only just now started getting serious about that, initially what helped was doing long runner and increasing my overall mileage.

Best of luck reaching all of your fitness goals!

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WE_PA_FIT 1/23/2013 3:10PM

    the more you RUN-- the more you are out there, getting time and distance on your feet, the faster you will eventually get. You may however plateau- and to get out of that rut- Speed work and hills are key. After 3 yrs of running, I am just now incorporating this. you have plans and a goal- so it's only a matter of time before you do it! emoticon emoticon

Comment edited on: 1/23/2013 3:10:56 PM

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KAREN_NY 1/23/2013 2:46PM

    Womens Running has some good "get faster" 5k plans that allow you to base it on your current pace. A great mix of useful workouts.

http://womensrunning.compet
itor.com/2013/01/training-tips/
flawless-5k-training-plans_8943



You might also want to increase your strength training. Better form = more effecient = faster. Stronger also yields faster. :)

Good luck and have fun with it!



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SLENDERELLA61 1/23/2013 2:29PM

    Here is SparkPeople's article on workouts to increase speed:
http://www.sparkpeople.co
m/resource/fitness_articles.asp
?id=1147
(sorry I couldn't put a link in; either type it in or do a Spark search on "running workouts to increase speed")

If the slowest one listed is too fast for you, add 30 seconds or a minute to each interval times.

In order to get faster, you have to run faster!! The way to do that is intervals.

Happy training!! You can do this!! I know you can.

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