Need advice on running

[OILFIELDTRASH]

I'm stuck D:. I've been running for a few months and times have been steadily dropping on a 2.5 mile route I like to run. Lately though I can't seem to get any faster. Should I go all out every time or just a steady pace and slowly increase my pace each run? My best time right now is 19 min and 9 sec for a 2 1/2 mile run. I would like to get to a 6 min mile pace which would be 15 min time. How often should I run? I also like to lift weights and when I do my legs any cardio is out the window for a few days since I'm lucky to walk for a while.

 

[SociallyChallenged]

I'm stuck D:. I've been running for a few months and times have been steadily dropping on a 2.5 mile route I like to run. Lately though I can't seem to get any faster. Should I go all out every time or just a steady pace and slowly increase my pace each run? My best time right now is 19 min and 9 sec for a 2 1/2 mile run. I would like to get to a 6 min mile pace which would be 15 min time. How often should I run? I also like to lift weights and when I do my legs any cardio is out the window for a few days since I'm lucky to walk for a while.

You should vary both the distance and intensity of your workouts. Running 2.5mi each day will make you good for just that - 2.5mi. I would increase the distance on some days and try to decrease the time on others. You've gotta mix it up so your body doesn't get stuck in a rut because you do the same workout every day.

 

[SWScorch]

I would run more, at an easy pace, and do some faster running once or twice a week. Running 2.5 miles every time isn't going to do much; it's not enough to really get your aerobic fitness up, and you can only do so much all-out running before you wear yourself out. So mix it up; try to work up to a long run of maybe 5-6 miles once a week, do some short fast runs, some harder longer runs, stuff like that. 6-minute pace is quick, especially for 2.5 miles, so it will be hard to develop to that point and keep it, but with some variety and conditioning you can probably get there.

 

[angminas]

I wonder if you're working your legs too hard.

 

[gophins72]

it sort of sounds like you're getting bored of the routine. i did this training program and i improved my 5k times significantly. i know it's for 5k but if you look at the distances he recommends, it pretty much suits your distance:

http://www.halhigdon.com/5K%20Training/5-Knovice.htm

 

[bobsmith1492]

You need to do some sprints, too, to develop other muscles in your legs.

 

[SociallyChallenged]

You need to do some sprints, too, to develop other muscles in your legs.

Uh, sprinting doesn't work any different muscles than normal running. It works them to a higher degree and it may utilize more fast oxidative glycolytic and fast glycolytic fibers, but it does not "develop other muscles."

 

[bobsmith1492]

More fast oxidative and glycolytic fibers are the "other muscles" I was referring to... however you put it it helps a lot.

 

[SociallyChallenged]

More fast oxidative and glycolytic fibers are the "other muscles" I was referring to... however you put it it helps a lot.

Well those aren't other muscles. They're contained in the same raw muscles as the slow oxidative fibers. And even at lower intensities, they still tend to gain more oxidative capacity.

 

[bobsmith1492]

At any rate, like SC said above, varying intensity is good - add in some sprinting, do some fartleks.

 

[azilaga]

In a word, INTERVALS. Many different types of intervals, but the key is that it gets your heart rate up. If you're training for short distances, do shorter intervals. The one that worked best for me was the Tabata intervals.

 

[Tech_savy]

Try to increase gradually with your distance and then the speed........

 

[PricklyPete]

I am in no way a professional instructor or runner, but I run a lot. I've mostly been a distance runner in the past (full/half marathons), but I've been working on my speed in shorter distances lately (5K/10K). I've had a lot of luck running short distances (2-3 miles) once or twice a week at a 110% rate...then backing off and running longer distances (5-10 miles) at a comfortable pace the rest of the week. My times have steadily dropped.