Serious Question for Distance Runners?

Question

Ok...so I'm in my early 20s and have been running off and on for a while. I'm 6' and weigh around 160 lbs, average built. I have a problem with 'SPEED'. I always used to be among the last one's finishing in high school for distances up to a mile, but I could keep running forever at a consistent pace longer than some of the other top runners. This weekend I ran my first half marathon after training for 3 months, finished a little under 2 hours @ even splits of 9:10. I just don't understand why I can't get fast? is it because of my genetics? because I have been training hard, but just can't go faster!

Any feedback on training, nutrition, cross training would be greatly appreciated, again endurance wise I feel strong and don't get scared by ideas of running a marathon or even a 50 miler!

thank you so much in advance...^_^

Answer 1

I have your same problem. I'm 14, have 3 half marathons under my belt and am trying for a full this summer. I am near last in all track events 2 miles and down. What I've found helps a little is just going to the track (or marking distances on a local road) try running 1/8, 1/4, 1/2 and even a full mile at as fast a pace as you can keep steadily. set goal times and refuse to not meet them. Do these speed reps every other day or every third day with longer runs in between them. Try to get your heart rate up to 16 or 17 in 6 seconds. wait for it to calm down to 13 or 14. when it takes more than 3 or 4 minutes to slow your heart to 13 or 14, stop for the day.

Answer 2

you need to work on speed endurance, most runners problems are that if they do have speed it doesnt last long enough to be used properly. do 800s over and over, try to keep the time consistent, u culd do this like once a week as a speed training. as the weeks go bye, try to get those consistent speeds to be faster and u will start to catch more speed. but u have to remember that some people aren't built for speed so you'll have to work extra hard if u want results.

Answer 3

when you train just fouces on speed after try to run a distance and fast.i sa train for speed about4 mon.

Answer 4

good for you man!

Answer 5

Some people are just built for distance and not for speed, I'm assuming that's the way it is for you. During CC season the Varsity at my school often run half marathons for a Saturday workout, some people are fast, some people can keep going, it all depends.

If you want general advice about how to run faster I would recommend working your abs (run hills) and do repeats, the training schedule I use during CC season looks something like this:

Monday - Hills (10 very long, very steep hills, I've never measured them)

Tuesday - 10 500 meter repeats (or 5 1000 meter repeats)

Wednesday - 8 800 meter repeats

Thursday - 5 1000 meter repeats

Friday - Easy jog, 30 minutes to an hour

Saturday - Half Marathon

Sunday - Take a break

Be sure to pick a number of repeats that is fairly low (like the ones above) and then don't modify it, keep the number of repeats low and build up your speed over time.

EDIT: Meant to say, don't take too long between repeats either, 3-4 minutes should suffice (if that).

Answer 6

goto the runnersworld.com and you'll find all your answers! :P