Not getting faster

If you aren't a troll you happen to like the only advice on here that won't get you to improve at your state.

Like many have said. You don't need to put more effort/feel your lungs burn "like they used to" you need to out more time in per week. Slowly increase your weekly mileage.. ideally have a "long run" for you like 6-8 miles 4-5 of your days can be 10 min pace. Workouts like 400meters are fine but for someone at your level just on those 2-3 other days a fartlek works too.

Running really doesn't take a hard effort everyday and at your level you need to put in more time not more effort for the same time.

You have some bad running habits that worked ok when you were 19, but no longer. Your fitness has dropped too low to get fit from just running as hard as possible every run. That's not an optimal program for any runner, regardless.

You need to build endurance first, as others have advised. 4 days per week should be easy running for 30 minutes, then gradually building to 45-50 minutes. On one or two of these easy running days, throw in some strides (50 meters, with a few seconds of this at 90% of the pace of a full sprint).

The other 2 days per week should include 3-5 minutes repeats at a heart rate around 175-180 (lactate threshold training) interspersed with walking for 2 minutes. A lot like the pace you've been running 2 miles at, but broken into chunks to allow recovery. The number of repeats should be to the level of tolerance (I suspect that's 3-4 repeats) and build over time to 6-8 repeats. Follow this regimen for 3-6 months, and you'll be ready for some higher intensity work.

Well, I’ve had people tell me to run+walk, to slow down and do more miles. I also don’t think 400s are the workout for me. I just did 400s yesterday and I’m not sore today. I’ve been working out for over 10 months and I’ve yet to have a workout make me sore. Even when I started in Feb, nothing seems to make me sore. So I think I am not doing something right. When I ran when I was 19, jogging 3miles would make me sore for at least 48 hours. I also had lung burn etc. The lung burn didn’t stop until I was pushing 20minute 5ks. I would run at race pace everyday back then.

Not really sure what workout I can do to stress my body, make me sore, give me lung burn etc. I’ve tried so many different variations. All at paces recommended by others. They usually tell me to use mcmillanrunning calculator or be 1.5min faster than 5k race pace. Even 400M repeats at 8MPH+2.5% incline has proven to be too slow. Yet it’s a recommended pace by many and even faster than McMillan says. My personal best is only an 8Min mile. I’m not really sure what to do lol.

I can’t even complete 3mile at 10minute pace, it’s too hard lol. Maybe I need to pick my own pace and stop doing what everyone is recommending. I’ve tried the 30-45min easy running several times a week, they don’t seem to give me any benefit at all; they seem to be doing worse things than the 400M repeats.

I think I will try this workout today, but instead of normal run+walking, I will try to feel lung burn and run the reps hard. Maybe I will rest instead of walk for the walking part, idk?

to me 2-3 miles and beyond is running grad school. there is no point in bothering without first doing undergrad, ie, getting basic fitness where you can run 1 solid mile. the shorter distance is less of an endurance test and will allow you to try and pick up speed. you master the shorter distance then step up. the kids i knew who became the distance runners started out doing 600s or miles for presidential fitness testing well. became the milers in junior high. became the XC 5k people after that. didn't just wander out there and start trying 5ks. even when you show up for XC it's go run some segment of a 5k. now repeat.

it is a lot easier to try and speed up a half lap, a lap, a half mile, when working on basic fitness, than trying to make a miracle happen at 5k. based on the splits a good half mile or mile would suffice as a current test. you get that down the 5k will follow.

basic sports fitness is neglected by either the slow or by runners who have only one gear. to me when i have to run by someone on a hoops court or soccer field, that makes me work on exploding. that also just gets you in basic shape where you're not fighting your body the whole way running.

that or running windsprints short enough i can really push. that then intersects with just sounding like one is kind of out of shape. i think a lot of XC types talk to people like they are born distance runners and already ready. think like it's your dad or brother and they wanted to run races. you wouldn't send them out to do 5ks right away. you might even, bluntly, tell them lose a few pounds first.

i mean when you're a kid it's 600 then mile then 3200 then 5k then 8k and on and on. remember where you started.

This was the concept I was looking for I need to follow.

I just did

1x400m @ 9.4mph @ 2.5% incline

rest 5min

1x400m @ 9.7mph @ 2.5% incline

rest 5min

1x400m @ 9.3mph @ 2.5% incline

rest 5min

1x400m @ 10.0mph @ 2.5% incline

rest 5min

Not sure if I am gaining anything from this workout? Hopefully tomorrow I will be sore because today I am not sore from yesterdays 400s.

Warmup up. Run 10 minutes hard, jog as slow as you need to for 5 minutes to let the heart rate drop. Run another 10 minutes hard, jog as slow as you need for 5 minutes to recover. Repeat.

This lets recovery happen while not walking. So your body learns to clear lactic acid during the recovery phase while still "running". It's a little more specific than the walk recovery in that your body never slows to a complete walk.

The key is to run as slowly as you need to during the 5 minute recovery phase so at the end of the 5 minutes you're ready to pick up the pace again. Try to initially start with a 30 minute session. Then build up over a month or two the number of repeats.

I like this workout. I will include it eventually. Finding the pace to run “hard” for 10minutes is hard for me lol. If I go out too fast I won’t complete it, if I go out too slow it’s a worthless workout lol. I might do 2x1mile repeats @ 8:30 min/mi tomorrow with 3min rest. Not sure exactly if I can even complete that. I think on Saturday I will do 45min in zone 2.

Ideally, you'll find your training run times dropping, but you won't feel trashed at the end of the run. But you'll feel like you accomplished something.

You run like old people fvck.

After all this you're on a goddamn treadmill?! Get to the track and *let me spell it out for you since you're dim witted*...RUN FAST.

What movie is that from? Lol.

The nearest track is 15miles away, bad traffic, and with gas prices, I will pass for now. I live in uneven country and the road I live on is 50mph, no shoulder and not safe lol.

Full Metal Jacket.

If you are running 10 minute pace and your HR is 175, that is unusual. Get a real medical professional to check that out. The idea of hitting a HR of 185 (as you mentioned) is like what most runners would experience doing hard 800m repeats, not jogging.

What is your pace if you just jog easily with a running buddy and talk? What is your zone 1 talking pace? Whatever that is, do that for 5 miles six days a week and see if that gives you a base to work with.

Do you have a HR monitor? Running 170-185 is way too hard if you are just jogging. Are you built like a runner or are you a big dude? Sometimes that extra muscle/weight can really change the conversation. [Am I still allowed to say that?]

It took several posts to get to where some LRC people started to include some VARIETY in his training. There is nothing wrong with running 2 miles, 7 days per week but it does matter HOW you do the training. You might have to start doing some Fartlek one or two days per week. Are you warming up and cooling down everyday? There are so many things you could change to get better that one could easily write a 600 page book.

Also, if you are in really bad shape as it sounds like you are, you might try doing Scout Paced Running. That is where you alternate walking and jogging until you cover a long distance such as 4 miles or more. After you start getting in better shape you might try a Scout Paced Progressive Run. This is similar to the above except you increase your RUN portion while keeping the walking portions the same or shorter. Use your imagination! Walk for a minute, Run for 1:30, Walk for 45 seconds, Run for 2:00, Walk for 30 seconds, Run for 2:45. Whatever you can handle without gasping and wheezing!

I like your registered name. You need to have FUN running. See my previous listed post. The main thing you need to do is get out the door. If you cannot do that, have days where you do jumping jacks and pushups. I am not kidding! I have found that calve raises help me a lot as I've gotten older. Be care with anything you change, though. EASE INTO IT!!!

You don't seem very educated when it comes to how running works, which is understandable. For starters, getting good at running is not a quick process, granted new runners like you are typically going to be able to make fitness jumps much faster than say a 4:00 miler, however, it still takes time and finesse. You say that you have been doing 2 miles a day recently. 2 miles a day is a good starting point, however, you need to slowly increase your weekly mileage , as well as workout intensities, gradually ... this will lead to you getting faster over time. Hence, harder training = results (at least in this stage in your running journey, however, this theory can lead to over training as your training gets harder though.) So if you are running 10 miles per week right now, then gradually increase to 15 then 20, and so on. Once you get to around 40 miles per week ( in my opinion), you can start incorporating some different types of training ( threshold, speed work, etc) into your weekly training. When you get there, you can open up one of the countless letsrun.com posts about these types of training, and slowly add them in. However, if I were you, I wouldn't worry about this stuff until I got a decent amount of "time on the legs" in, or a decent amount of running per week in on a regular basis (like I said, building up weekly mileage of easy running each week. Also, I would increase your mileage no more than 5 miles a week at this point, since it seems you are just running for fun/health, it won't hurt you to have a slow (and careful) build up to higher weekly mileage. So, in short, start running a little more each week, make it easy for now. Don't forget about doing resistance band work for your glutes and hips as well. Hope this helps.