Running Help

I've been running for about four months now, but I'm having a hard time improving my speed/endurance.  I do around 3 miles in about 36 minutes three or four times a week, but I can't seem to motivate myself to improve my speed or endurance.  Also, I still find myself taking two short breaks to walk (usually about a two minutes each) during my "runs." 

I did my second 5K today and although I improved my time over my first race last month, I felt disappointed in myself overall because even in the race setting I still landed at pretty much exactly 36 minutes.  I've schedule one 5K race a month now through the November, with the goal of working towards an official time around 30 minutes by that last race.

I'm pretty sure that I just need to push through and it's going to suck, but just needs to be done...still, I thought I'd come here for some support and advice on how to make it happen.

Thanks!

Meg

My favorite workout is mile repeats. At your pace, I would suggest starting with two miles and see if you can do them in ten minutes each. Give yourself 3-5 minutes of rest in between. The next time see if you can do 3 mile repeats in 11 minutes and the following time do 3 in 10 minutes. This may sound stupid but to fun faster, you have to train faster. Good luck.

Hello,

I had issues with increasing my speed too.  Someone told me "to run fast, you have to run fast"
Start small like Scott suggested.
Or what I did was I alternate songs on my ipod.  I allow myself one song at a comfortable pace, one that I can do all day.  Then I force myself to run one song at 1/2 mph faster or whatever increase works for you.

I continue alternating them until I finish my workout.
It breaks things up a bit and kills the boredom that can sometimes happen.

Good luck,

Scott

I have listened a lot to my brother Dan who most of us know runs about as many miles of anyone I read about in running magazines. Dan has a good methodology to increasing speed. To increase your speed, you need to increase your base. If you want to run faster 5K's you need to run 10K and 1/2 marathons. While you are increasing your base you need to have three focused training sessions a week. One needs to be centered on strength, one on speed and the last on endurance.

I have used this method and have not only increased my miles, but at my current weight in the 260's, I am able to run in the 9's and 10's min-per-mile depending on the distance. So you need to also be working on specific strength training in addition to your runs. So there is no magic formula here. Increase your base miles and focus on those three things I mentioned, add weight training and you'll chip away at your times before you know it. You'll also increase your base to 10k's and 20k's almost naturally.

Good luck.

Jeff

Good Tips! 

         PS:  Jeff, I was just down in Gilbert last month (and a few times in the months before for work). Loved the area!!

First of all, your doing great.  Your time will increase if you want it to.  Not being a speed demon myself (unlike all the rest of the young studs on this site) here are a few suggestions.  You say you take a few walk breaks during your runs.  If these breaks are occuring about the same time, then push yourself past your normal walk break by maybe 400 yards each time you go out runnig.  Eventually it will be easier to continue jogging through those walk breaks.  Also start out slowly and don't increase your pace until halfway through the run.  You need to keep something in the tank so you can increase your finish.  Lastly, start cutting down on your walk times by about 15 seconds each week, will help you to get back in the run.  Lastly, if you can find a running partner, it is a great asset.  When you run with someone, you push yourself a little harder, cause no one wants to ask someone else if it's ok to stop. 

Keep up the good work.  You'll get where you want if you keep working at it.
Rob

Thanks for all the advice and support everyone.  My next offical race is May 16th.  I'll be sure to report back to the group on my progress.

Can't offer advice, but just wanted to say good luck on your offical race and look forward to reading how it goes!!
*big supportive hugs*