Running

any tips on running faster from the top fast runners? i wanna get to 630 a mile. i run everyday about 5 miles and comes out to average 9 min a mile. how do i make myself run faster or train?

 

Run with a weight vest

 

yess well try be fast as i can. what you eat before a run and you do any kind stretches and what your style running?

 

What can you currently run a mile in?

 

i was recently reading up about same topic. I can run 5+ miles easily at about 10 min/mi but can't even make it 2 miles at a 9 min pace.

Need speed and/or interval training. The breathing and muscle response is different when you go faster.

I plan to do 1 session per week of something like hill sprints or 6x 1/2 mile repeats at slightly faster than my current 5k pace. Supposedly it'll help build speed.

 

fastest was 7 min a mile but my average now is 5 mile at 40 min

 

I would get on a tried and true program designed for improving speed.

To run faster you need to run faster. Long slow distance runs are important for endurance and conditioning but doing only LSD will not improve your speed.

I had a lot of success with 1/4 and 1/2 mile intervals. With 1/4 mile of recovery inbetween and pick an interval speed you can maintain for 4-6 sets. Increase speed as you improve. Recovery sets can be done walking or jogging. Eventually work towards a jog.

But make sure not to increase total miles by much more than 10% per week. Also only increase speed or distance each week to minimize injury risk.

Find a program designed for your goals. It will get you the best results the quickest.

 

any suggestions

 

What are your specific goals?

Do you want to run faster? Run 5 miles faster? Run 10 miles? Run a marathon?

My experience is more with long distance programs like Hanson’s Marathon Method. They also have plans for half marathons.

Their stuff is great for people aspire to be good at long distance running.

If your goals are limited to 5 miles are less I would go with any good 5k program. One intended for intermediates.

You need a program with a variation if long slow runs and short fast runs.

Running 5 miles every day is the definition of insanity (doing the same thing over and over but expecting different results).

An intermediate program should still have you running about 20-35 miles per week but have some sessions focused on endurance and others on speed.

 

run 5 k faster.

 

be fast as i can

 

At 26.2 miles or 1 mile?

 

10 miles

 

try run it hour ten

 

Fartlek's aka interval training works the best for me.

 

Link

 

Supplement HIIT training with long distance runs. Meaning, do sprints and strength training with what you currently do. Switch it up!

 

W hbd at are some good stretches before a run?

 

What are good stretches before a run?

 

None.

Static stretching is done after a run, not before. It increases risk of injury to stretch beforehand.