Speeding up my running?

Question

Hi,

I am running for an hour 3 or 4 times a week in which time I am covering seven and a half miles. I would like to continue running for the hour, but increase the number of miles I can run. Any ideas? I really don't want to push myself so hard that I get an injury.

Also, how many miles should I be aiming for? I guess I mean what is a respectful number of miles to run in a hour?

Thanks

Answer 1

you can run 7 miles in an hour? wow, i  think i would be dead. no i wouldnt even complete that.. i love running, but congratuations, i didnt know 7 1/2 in an hour was possible.

woooah, you rock man!

Answer 2

I would say 9 min miles but it looks like you are doing that already... Try running 8 miles in 60 min for starters. Keep the first part of you run the same and then pick it up as you feel necessary the second 1/2. I run 8 1/2 min miles usually so...

Answer 3

you have a big goal and if you do not want injuries you have to ease into this goal just go a little bit further each day

try adding 3 or 4 blocks to you usual running route every other day soon you will be getting stronger and will be able to run longer distances in an hour

Answer 4

Vary your speed by putting in short sprints I think your times are good but maybe you need to run either with or against other runners the faster ones will draw you along with them so my advice would be to join a running club I am sure within the club you'll find such a variation of abilities you will only benefit it doesn't mean you have to compete lots of runners do it for various reasons other than competing

Answer 5

A good way to increase you speed & endurance is to incorporate a couple of days of sprints into your weekly schedule. Also, try doing"fartleks", Swedish for speed-play. When youre running, pick points up ahead, like a phone pole, & sprint for it. Repeat doing the run.

And weight lifting will give you greater power. Squats, leg presses & such.

Answer 6

A good idea is to run for an hour, then mark where you stopped. Say 7 1/2 miles, then the next time you run make sure you get farther than 7 1/2 miles. Keep doing this, and eventually between sessions you might just get one foot farther than the day before or one inch. As long you just simply beat the previous session by any increment you'll get better and better without pushing yourself too hard.

Answer 7

try running 8 1/2 to 9 1/2 miles as long as it takes you, then, try faster miles times to fit the 8 1/2 miles into an hour...

good luck

Answer 8

if you aim for 8 and a half miles you'll have good results ease yourself into it run a little further each day

Answer 9

The key is not just to train for distance, but to vary your training to include short fast runs, sprints, hill drills and fartlek.

If you're ok to run 4x a week I would suggest for one run to be your long slow run where you improve endurance (building from 7-8 miles +), then a middle distance run to include a warm up, fartlek and cooldown (around 5-6 miles), a short pace run (i.e. a fast 5k at race pace) and another recovery run of around 4 miles easy effort.

That should see you improve pretty pronto.