Anonymous wrote:I thought people with fast twitch muscles were naturally faster runners than people with slow twitch muscles. But I have no idea why I think this.

i had a coach in high school tell me the exact same thing.

Anonymous wrote:I'm just curious about people who run 6/7 minute miles...have you always been pretty fast? I run regularly and I feel like I never seem to get any faster - I will admit I have never worked terribly hard to improve my speed I usually go for extending distances, but I'm just curious if it would even be possible.

I didn't read other comments, but my understanding is that speed in running has a lot to do with fast-twitch muscles versus slow-twitch muscles. Some people take a lot longer to get in the groove, and for those people, speed may not be their best quality (though endurance, sure).

The other thing is training for speed usually involves running a lot of intervals. I think if you're just doing a run every day, you probably won't get increasingly faster. I think it requires training for speed.

That's just my limited understanding.

But that said, who cares how fast you go? I think the kind of training you'd have to do for speed would be intense and likely unsustainable, so eventually you'd probably fall back to your usual time if you didn't continue the training indefinitely. And sprints, things like that, are pretty hard on the joints/body.

Just my opinion.

I'm 41 and have been running since high school and have actually gotten faster over the years. My average pace in high school was probably in the 10's; my 6-miler on the mall today was 7:44. In the past, I have run a mile in 6:15 on a track, but I'm usually in the mid-7:00's, partly because I'm usually running lots of miles at a time, dodging pedestrians and bikes, dealing with hills and turns, etc. Typically my first couple miles are slower warmup miles and then I get into a groove and run consistently paced faster miles.

If you want to focus on speed, I'd pick a distance that is comfortable for you and just start pushing the pace past what is comfortable. This is easy to do on a treadmill, but if you have a GPS, that works too. It's easier to focus on speed without other distractions like stoplights and cars, which is why a lot of speed workouts happen on a track or treadmill.

Warning: it can take a lot out of you, especially on a warmer day with lots of pollen. (yay, spring allergies!) Hydrate well afterwards. Eat well the night before or you'll hit the wall.

Also, if you're carrying any extra pounds or you're just a naturally bigger person, that's gonna hurt you, speedwise. I've read estimates that every pound lost can translate to improved speed of 3 seconds per mile. I'm running well now at nearly 155 lbs (I'm a 5'8" female) but running definitely felt easier when I was at my pre-baby (normal) weight of 140ish.

Anonymous wrote:can any of you recommend a reference for starting interval training, etc? I'd like to work this in to my workouts once I'm done with the half marathon I'm doing this month. THanks!

Runners World. Lots of workout and info there.

I'm super slow, but DH is crazy fast. He doesn't work out at all, but is super thin. A few weeks ago started jogging for fun. Within two weeks he could do three miles averaging a 6.5-minute mile. W. T. F.

And comparatively, he's actually a stronger sprinter.

can any of you recommend a reference for starting interval training, etc? I'd like to work this in to my workouts once I'm done with the half marathon I'm doing this month. THanks!

Anonymous wrote:thanks for your replies. PP who became faster in your mid 30's - can I ask what your pace was prior to that? I'm really impressed with your times! I would be so excited if I could do that.

Hmm, I think my fastest 10K prior to that was 8:20 pace or so (PR pace is 7:42), and longer runs more like 9 minute pace if not slower. I did get lighter shoes for races, and I found that's helped. But speed work really is key--it's like you have to get used to moving your feet much faster than you think you can for distance running.

What's your pace like now? Do you do intervals regularly? (it's not like I am right now, 13 weeks pregnant with my second, ha ha)

And, thanks for the compliment. :^)

I thought people with fast twitch muscles were naturally faster runners than people with slow twitch muscles. But I have no idea why I think this.

Been runner for 24 years - now in forties - 4 kids. I don't look at all like a runner and didn't start out fast - probably slow. But Age 29, I got to sub 7 min without much effort on 10 mile. (those were the days!) Compared to Early 20s I think I was fairly slow - 8min pace best at race. 30s - but generally slow bc of having kids. . 40s getting faster again - right now a 7.30 min pace on a 6 mile run, faster at shorter.

For me building speed came from 4 things. Speed intervals (2x a week), aim for 20 miles per week, and intense weight/core workouts (2x a week) and enough sleep! - all of which I really enjoy as stress releasers. I used to do more mileage (training for marathons) when I was young - bc I had the time, Now I don't have the time, but generally do shorter really intense workouts. The last 2 years, the weight work really pushed me over the mark for speed without long mileage.

If I did 1 mile fun runs, sure, I can run a 6/7 mile. And sometimes I do run anerobically to get the "instant" work out, but I don't do it much anymore. Now my mileage is higher. So I run longer (as in 5 or 6 miles on weekday, more on weekends), but not at the 6/7 min. mile pace

I'm 50 and have been working on my speed for the last few years. I don't think I'll ever get under 8 minutes but I'm close for a 5K. Mostly I run half marathons at a little over 9 minute miles.

I prefer tempo runs to intervals and found that hill repeats have really paid off as well. But you can't sacrifice endurance so you also need your long slow runs.

thanks for your replies. PP who became faster in your mid 30's - can I ask what your pace was prior to that? I'm really impressed with your times! I would be so excited if I could do that.

I'm not that fast, but can run sub-8 minute miles for a 10K, and just above 8 minute pace for a half marathon, which I consider decent for a non-bird-like female.

I actually just got that fast in the past few years, after running for 20+ years beforehand. I have no idea what changed, it's like I suddenly found a different gear. I ran in high school, so it's not like I'm a stranger to speed work. It's like something just clicked and I realized I could run much faster than I ever had. Never thought I'd be running faster in my mid-30s than in high school!

You can almost certainly get faster, but it takes hard work. Intervals are a very different kind of training than endurance. And, some people are just natural sprinters (I am, more than distance), whereas others, no matter how hard they train, just can't get that fast.

This is not scientific, but I feel like you have to really train and focus on speed to get under 8 minute mile as your normal pace.

I'm just curious about people who run 6/7 minute miles...have you always been pretty fast? I run regularly and I feel like I never seem to get any faster - I will admit I have never worked terribly hard to improve my speed I usually go for extending distances, but I'm just curious if it would even be possible.