How can I run faster?

[coggerjogger]

Hi. I am very new to this site and an older runner. Is there a programme to help runners speed up a bit? I can run for 60 + minutes but very slowly. A couple of days ago I ran for 70 minutes but I only covered 8.2 km. I would love to speed up. (My run did involve 113 m ascent, 4 stiles and mud but I still hope that I could be a bit faster ). I wondered if doing the Juju Magic plan by distance but trying for the times might help.

[SlowLoris]

Normally if you do more miles the pace improves as a result. Sounds like you already have some hills and mixed terrain. Intervals and Fartleks are good for speed as well. Do the distance plan but don't get too hung up on the times. If Parkrun resumes soon that's a good way to measure your progress over time. (Don't go for a PB every week though!)

[coggerjogger Graduate10 in reply to SlowLoris]

Thank you. I live in Wales so the only terrain that is difficult to find is flat terrain. I think that you are right about more miles. I think that I will do the distance plan but, as you say, try not to get too hung up on times.

[Hidden]

I think 5 miles in that time is decent. If I do that at your age, I'll be absolutely buzzing. Keep it steady or steadier still and every now and then have a blast. Loris knows what he's talking about 😊

[coggerjogger Graduate10 in reply to Hidden]

Thank you. I will look forward to trying the blast technique!

[Hidden in reply to coggerjogger]

Definitely, I'll do 5 miles in 60 to 65 mins easy pace so don't worry at all. Every now and then I'll speed up the last mile or so to check I've still got bit of pace and then once in a blue moon I'll go for a PB big time. These long slow runs are vital.

[Beachcomber66 Graduate10]

At 68 I think I qualify as an older runner too !

After C25k I deliberately chose distance over pace; just seemed sensible. I stuck at that for about 9 months after 'graduating' and was running 10 miles before I seriously thought about upping the pace. I then started to run intervals one run per week, plus a 5k (which became park runs) and one long slower run per week. The park runs just got faster and faster, and the pace started to leak over into the longer runs. Finally I swapped the interval runs for a hill run 5k each week, and that added a lot of strength. So 5ks and 10ks speeded up and I am now working on carrying a bit more pace forward into longer runs. A word of caution, I tried to build up pace too quickly in a speed challenge and picked up a knee injury....mustn't try to take too many liberties!

[coggerjogger Graduate10 in reply to Beachcomber66]

Thank you for your reply. The support on this forum is amazing.

Wow! you certainly seem to be running a long way. Inspirational.

I don't find intervals easy (perhaps that is the clue) but will think about giving an interval run another try.

I note your comment about aiming to avoid knee injury. I have knee issues and am working hard at the knee exercises from health unlocked.

Seems that I should just keep up regular running at a comfortable pace. I can handle that

[Beachcomber66 Graduate10 in reply to coggerjogger]

I did my senior version of intervals!, Just adjusted it to what I could manage....so if the programme called for 6 sets I would probably end up doing 4. I do an hour's exercises daily to keep knees and hips right. Worth it though.🙂