Am I increasing pace too quickly?

poconnor16

Hi guys, quick one for the experienced runners...

I'm trying to improve pace, so tried increasing my pace on one of my shorter runs (3 miler). I was seriously out of breath after mile 1, and just about got to mile 2 where I had to stop?

I still relatively new; been running since the summer and just completed my first 10k (Clonakilty) in 1:06:30. But I thought I would be ready to start improving by now as the 10k went well and I did that time comfortably.

I had a stop watch with me last night and I was doing about a 10 minute mile....I'm feeling really discouraged now. I know not to start out too fast and followed that. Was it the cold? A bad day? Any ideas please....my next goals are improve 10k pace by March (Ballydehob 10k) and then do a 10 mile in April.

RayCun

You could have just increased pace by too much, for too long a distance.

If your pace is faster by a minute/mile, you might be able to do a full mile before slowing down again.
If you're running 2 m/m faster, you might only be able to do half a mile before you need a recovery interval
3 m/m faster and you might only get 100 metres
... you get the idea.

You are improving, so long as you keep running, but you're also still learning what you're capable of, and sometimes you're going to push too far.

Mr Slow

If you push out the distance in your long run you'll get naturally faster at shorter distances. Alternatively instead of trying to run 3 miles as fast as you can, try this - http://www.halhigdon.com/5K%20Training/5-Kinter.htm

poconnor16

Thanks guys....I think I will try some intervals on my shorter runs, 1 mile of the 3 faster etc. I'm just glad to hear that there is hope and that I should't throw in the towel. :rolleyes:
Will the longer distances help yeah? 6 miles is my record at the moment but hoping to start increasing that now by training for the 10 miler.

I think I also made the mistake of running with my other half - he does zero 'running' training (plays astro soccer) and can just go out and fly through 3 miles. It's depressing. He flew the 10k as well. Those naturally fit people should be banned from sports! Haha

MaroonTam

OP,

As you are new to running this year I am taking a stab that you might have followed a beginner plan like the Couch to 5km or similar.

You could incorporate this type of training into your run - so head out for 30 minutes, warm up for 10 then run fast for one minute jog for one minute repeat five times then 10 minute cool down.

I found that starting out, using lampposts as markers worked well. In built up areas lamppost are generally about 50 meters apart...

poconnor16

MaroonTam wrote: »

OP,

As you are new to running this year I am taking a stab that you might have followed a beginner plan like the Couch to 5km or similar.

You could incorporate this type of training into your run - so head out for 30 minutes, warm up for 10 then run fast for one minute jog for one minute repeat five times then 10 minute cool down.

I found that starting out, using lampposts as markers worked well. In built up areas lamppost are generally about 50 meters apart...

Thats a great idea actually. At the moment, I run 3 times a week....2, 3 milers and a longer one at the weekend. Is that enough do you think? Should I do the 30 min interval night as an extra?

heffsarmy

Your asking for trouble doing intervals off such low mileage. Just increase your volume off running by 10% each week and the frequency, your pace will increase the more you run.

ecoli

heffsarmy wrote: »

Your asking for trouble doing intervals off such low mileage. Just increase your volume off running by 10% each week and the frequency, your pace will increase the more you run.

+1 on this. You can only increase the mileage or the pace one at a time. Off a low mileage base increasing the pace will yield benefits but the will also increase injury risk.

Safest approach would be to build the miles slowly and your times will come down on that alone. Only after you have built up a sufficient base increasing mileage and frequency of days you run. After you have done this for a month or too looking to other forms of training to mix into a plan would be a good idea.

Also take into account that the cold does have an effect on your breathing and you will feel in this weather that it can be harder to perform runs but just keep training consistent and you will find major benefits come the spring

Mr Slow

ecoli wrote: »

Also take into account that the cold does have an effect on your breathing and you will feel in this weather that it can be harder to perform runs but just keep training consistent and you will find major benefits come the spring

Here's hoping;)

papamike

ecoli wrote: »

+1 on this. You can only increase the mileage or the pace one at a time. Off a low mileage base increasing the pace will yield benefits but the will also increase injury risk.

Safest approach would be to build the miles slowly and your times will come down on that alone. Only after you have built up a sufficient base increasing mileage and frequency of days you run. After you have done this for a month or too looking to other forms of training to mix into a plan would be a good idea.

Also take into account that the cold does have an effect on your breathing and you will feel in this weather that it can be harder to perform runs but just keep training consistent and you will find major benefits come the spring

Sorry OP,

Would like to hop in here and ask Heffsarmy & ecoli, what kind of weekly mileage should you be up to and for how long before attempting speed or interval work? Running for about 3 years on and off but reckon I may be operating off way to small a mileage base before upping the workload as have tended to get the odd niggly injury after upping the training.Thanks

poconnor16

More then welcome papamike, am interested in this myself.

Thanks already for the advice guys, I'm just going to try and increase mileage and maybe how often I am running.

ecoli

papamike wrote: »

Sorry OP,

Would like to hop in here and ask Heffsarmy & ecoli, what kind of weekly mileage should you be up to and for how long before attempting speed or interval work? Running for about 3 years on and off but reckon I may be operating off way to small a mileage base before upping the workload as have tended to get the odd niggly injury after upping the training.Thanks

Sorry i am a bit late getting back to you on this.

The whole key to training is consistently progressing slowly to allow your body to adapt to the work load. You should only increase either quality or quantity one at a time so either by adding in quality work or increasing mileage. These should not be done at the same time.

To answer your question there is no magic figure. Ideally the more you build your base the more your body will be able to cope with the interval work. Personally i think that a person will see similar benefits by increasing the miles to say 30-40 per week than they would from including interval work, without the higher injury risk. THe idea is to consistently build up these miles over a couple of weeks (like a base phase of about 4-6 weeks ideally).

You can increase this mileage by either increasing the length of your runs or the frequency of your runs so maybe working up to say 5-6 days a week running consistently even if it is only 20-30 min on a day the extra miles will stand to you both in aiding recovery and also building strength.

You dont have to over complicate things just getting out and running consistently will see most people improve significantly