Need some advice

You seem to already be on your way.

So 10 milers, every-other-day? You are running 30 miles a week consistently now?

Hi - you will get many snarky responses, requests for pics, etc. Sorry.

To your question - don't know where you live, but the single easiest way to get fast is to train with other people who are fast. If you can find a local running store/training group that is optimal.

Second, here's a program from Brad Hudson which may help - both the program and in a better internet search result.

https://www.runnersworld.com/race-training/brad-hudsons-targeted-training

Props for taking on intervals - which per legend Quenton Cassidy is the distance runner's Iron Maiden, a device as you know used to define ancient truth tellers.

Good luck to you.

No! I wish. I do not run that much. I usually do one "long" run a week, which varies from 7-10 miles. My other days of running are without any sort of plan and I usually run 3-5 miles on those days. More like 20-25 miles per week.

Thank You!

This must be part of the Runner's World forum invasion that we were warned about.

Just run easy everyday as much as you can for a couple months. You will get much fitter. Basically just run as many miles as you can at a decent pace like not 10-11 minute pace. The more you run the easier it will be to run faster paces.

I think you should do a few things:

First, increase the frequency of your runs. Even if it is just by adding another three mile day, get up to 5 days a week.

Second, increase the duration of your runs. Get to the point where your shortest run is 5-6 miles.

After you done those two things and have locked that in for a 3-4 weeks without adverse effect, increase the intensity of one run per week. You've probably heard about tempo runs. Doing a 20 minute run "comfortably hard" once a week will help your fitness tremendously. Do 10 minutes easy before and 10 minutes easy after. Comfortably hard can be measured in a few ways. The easiest test for beginners is that you should be able to get a sentence or two out, but you shouldn't be able to maintain a conversation.

Get a month of once a week tempo runs in and then check back in with us.

vivalarepublica wrote:

This must be part of the Runner's World forum invasion that we were warned about.

LOL

You might get better advice from a popular introductory level running book. Ask for a recommendation at your local running shoe specialty store. That's also a good resource for finding a running club or training group.

Unfortunately, there's a lot of focus on marathon training with books and training groups, which is not an introductory running activity.

Jeff Galloway's first book is a good intro book.

The Runner's World Big Book of Running is another one.

Have fun.

Don't bother training at race pace, at the moment you need to build endurance to hold pace for longer and that is acheived well below 5k pace.

Run lots and run slowly, gradually building up your mileage for three to four months.

Then go and race a fast 5k. You will be amazed by the results. Have fun and good luck.

You really need to train with a group at least once a week. It will keep you motivated and give you the incentive to get outside this winter when it gets cold.

Ask at your local running store or your local running club. Chances are that there are several organized groups in your area. Once you do that, you'll meet other runners who you might be able to meet at other times. "Oh, I run at ABC Park at 6am on Wednesdays," they might say.

Once you are up to 25 miles per week. I suggest you add a track workout once a week to train your muscles to move efficiently at sub-8 minute pace. You really don't need to run really fast... just 8 min/mile or slightly faster. 400m repeats at 1:55 (a 7:40/mile pace) would be enough, although you might surprise yourself... a 1:45 is a 7 min/mile pace!

There are several reasons for adding intervals. 1. At your height, their is a noticeable difference between your stride at 11 min/mile and sub-8 min/mile. You want to train your body to run efficiently in this wider range of motion. 2. In order to run a 5k at say 8 min/mile pace, you need to feel very comfortable running that pace for shorter distances. 3. Running the 5k (as opposed to finishing a 5k) is going to feel uncomfortable. You have to develop a tolerance for this discomfort.