A short runner and pace question...

[Anonymous]

You’re focusing too much on the heart rate. I’m about the same height and weight as you and at my fastest could run a 5k at about a 7mm pace. What got me faster was training with people who were faster than me and doing speed work on a treadmill. And also just doing probably way more mileage than you’re doing. How old are you?

[Anonymous]

Anonymous wrote:You’re focusing too much on the heart rate. I’m about the same height and weight as you and at my fastest could run a 5k at about a 7mm pace. What got me faster was training with people who were faster than me and doing speed work on a treadmill. And also just doing probably way more mileage than you’re doing. How old are you?

I am focusing on effort/zone training. Why is that wrong?

I do a lot of speed work - one of my runs a week is speed intervals, usually on the treadmill. I have Peloton and they will say "go to your 6-9 MPH!" and I'm at 5 mph. I was hoping that training for a 10k (increasing endurance) would make my 5k faster. I did not necessarily get 2 minutes off my speed in 6 months if my PR was 4 minutes faster last year.

I am 37. -op

[Anonymous]

You're doing a lot of things right. Some questions:

What does your tempo run look iike? (pace and distance)

How many days a week do you run?

Assuming you're running three or four days a week, I would make only one day a speed day. But make it real speed -- probably a good bit faster than whatever you're doing for tempo.

A couple of ways to ease into speed:

1.) Fartlek running. Go out for an ordinary 3-4 mile run. After warming up for a mile, start picking milestones to sprint to -- a park bench, a mailbox, etc. Jog to cool down. Sprinkle these into your route. It will start getting your body used to running at a quicker pace.

2.) Quarter-mile repeats. A track or treadmill are good for these, but a merked trail is fine, too. Warm up for a mile. Do a quarter mile at a pace that feels pretty hard. Jog for a quarter mile. Repeat, repeat, repeat. You could start with 4 and work up to 8.

3.) Ladders: After a warm up, run a quick quarter mile. Cool down. Quick half mile. Cool down. Quick 3/4 mile. Cool down. Quick mile. Cool down. Quick is relative to you -- you can look up suggested paces, or do it by perceived effort.

[Anonymous]

When you say you’re doing tempo, long runs, speed work, what exactly are you doing? How long, how fast on tempo?

[Anonymous]

Wow you are so slow

[Anonymous]

Anonymous wrote:

Anonymous wrote:You’re focusing too much on the heart rate. I’m about the same height and weight as you and at my fastest could run a 5k at about a 7mm pace. What got me faster was training with people who were faster than me and doing speed work on a treadmill. And also just doing probably way more mileage than you’re doing. How old are you?

I am focusing on effort/zone training. Why is that wrong?

I do a lot of speed work - one of my runs a week is speed intervals, usually on the treadmill. I have Peloton and they will say "go to your 6-9 MPH!" and I'm at 5 mph. I was hoping that training for a 10k (increasing endurance) would make my 5k faster. I did not necessarily get 2 minutes off my speed in 6 months if my PR was 4 minutes faster last year.

I am 37. -op

OK, I commented earlier, and I'm in the camp that thinks you're doing fine. But now that I read your update, I think you might be mushing together a few different philosophies and overcomplicating things.

Unless you have a heart issue, I'd ditch your heart rate monitor. Keep it simple. Learn to run by feel. I agree with PP: speed work ONE DAY a week, but a little faster than you think you can go.

10Ks are great -- a wonderful goal -- but if you're a semi-beginner, what you probably did was teach yourself how to run a long, slow distance run.

[Anonymous]

Anonymous wrote:

Anonymous wrote:You’re focusing too much on the heart rate. I’m about the same height and weight as you and at my fastest could run a 5k at about a 7mm pace. What got me faster was training with people who were faster than me and doing speed work on a treadmill. And also just doing probably way more mileage than you’re doing. How old are you?

I am focusing on effort/zone training. Why is that wrong?

I do a lot of speed work - one of my runs a week is speed intervals, usually on the treadmill. I have Peloton and they will say "go to your 6-9 MPH!" and I'm at 5 mph. I was hoping that training for a 10k (increasing endurance) would make my 5k faster. I did not necessarily get 2 minutes off my speed in 6 months if my PR was 4 minutes faster last year.

I am 37. -op

m

Effort/zone training is fine, but heart rate zones are notoriously inaccurate.

I also think trying to artificially change your stride isn’t that helpful. The speed intervals are what will make you faster, in addition to a good aerobic base and weekly longer run. But you should not even bother looking at heart rate during speed intervals. Just focus on exertion level — hard but not all out since you need to be able to do repeats.

[Anonymous]

Anonymous wrote:

Your height also isn’t an issue. I know a lot of insanely fast women who are shorter than you.

5'2" is an excellent height for distance running. Being tall is a disadvantage, and there are many world class female marathoners who are under 5 feet.

Op - I would connect with a running training group. Potomac River Running might be a good one to try.