I Am A Slow Runner, How Can I Improve My Time?

“I AM A SLOW RUNNER. I “RUN” 5 MILES IN A LITTLE OVER AN HOUR. I WAS ONCE WORRIED ABOUT TIME BUT HAVE BEEN WANTING DISTANCE INSTEAD. HOW CAN I IMPROVE ON MY TIME?” - ALEXSANDRA L.

Alexsandra, GREAT QUESTION!

When I first started running, I was constantly asking the Google Machine:

“What pace should I be running at?”

and

“Is an 11-minute mile good?”

OF COURSE, IT IS! Any pace is a good pace! Why? Because you’re doing the damn thing! RUNNING IS HARD regardless of how “fast” or “slow” you run.

But part of being a runner is constantly chasing your best. So it’s only natural that you may find yourself wondering if and how you can get faster. And it’s simple, in order to run faster, you just have to run faster!

I know. I know. Feel free to roll your eyes at me. I hate that saying because it’s not that simple! Here are 6 things you can improve your time and become a faster runner:

1. SET AN OUTCOME GOAL.

   Maybe you want to run a 9-minute mile. Or break 2 hours in the half marathon, before we get started and decide on a training plan, we need to know what we’re working towards! Crazy, ambitious as hell, seemingly impossible moonshot goals are amazing but while we work to make an impossible goal possible, start with a goal you can chase down in 4-12 weeks.

   Let’s say you are running 5 miles in about 1 hour and 5 minutes. That’s about a 13-minute mile pace. So you can chase down a mile PR or you can go for distance with a 10K or a 5K.

   Then, find a training plan that fits your lifestyle! Ask yourself how many days a week you want to run and how many of those running days you want to be playing with speed and spice. There’s no right or better answer, just what you want to do.

   RECRUIT YOUR FRIENDS! Want to know the best way to make a journey towards an outcome goal more fun? CHASE YOUR GOAL WITH YOUR #BADASSLADYGANG! From having people to chase to supporting one another when you’re having a rough day, join our online community to find some new virtual running pals or recruit your IRL best pals. (Looking to build strength and speed without a goal race? Try our 4-week challenges!)

2. THROW “FAST” AND “SLOW” AWAY AND FOCUS ON YOUR PERSONAL BEST EFFORT.

   “Fast” and “slow” are relative. Honestly. Rule #1 of running is not comparing yourself to anyone else OR, and this one’s important, not comparing where you are to where you used to be. (Easier said than done? YES.) Here’s what you do: YOU GIVE YOURSELF YOUR PERSONAL BEST EFFORT EVERY SINGLE DAY.

   That doesn’t mean you run as fast and hard as you can every single day. It means you take some time to really define why you choose to run and what purpose each day serves.

   Every run serves a purpose.

   Sometimes, a run is a way to de-stress, escape your family or roommates, do some creative thinking, blow off some steam, enjoy the company of friends, push yourself outside of your comfort zone, and put in the work to make an outcome goal a reality.

   If your training plan calls for 45-minutes of running at your conversational pace, that run is just as important as a spicy speed play session. The effort level may be different but the purpose is the same: To show up for yourself, get out of your head and into your body, and build strength.

   Your pace is just a pace. Sometimes, a training plan will call for specific pace targets for you to try to hit and hold for certain distances or periods of time. Others will call for effort levels. Your training plan isn’t looking for perfection, it’s asking you to take “can” and “can’t” out of your vocabulary and see what happens when you give yourself your best effort.

3. DO YOUR STRENGTH WORK.

   If you want to run strong, you can’t just run. You have to do your strength work. You don’t need a gym or fancy equipment. Bodyweight is plenty. 1-3 days a week, do your strength work.

4. GET COMFORTABLE BEING UNCOMFORTABLE.

   Running faster and building strength is PAINFUL and a little scary! BUT, it can also be really, really fun. Speed play, also known as speed work or quality sessions, is a really great way to mix up your runs and challenge yourself in different ways. AND, here’s the best part, WALKING IS ALMOST ALWAYS ENCOURAGED DURING YOUR RECOVERIES!

   Speed play can be anything from short speed sessions on a track playing with distance (200m, 400m repeats, 600m repeats, 800m repeats, etc.), to hill repeats, or tempo work at a pace just outside of your comfort zone (also known as threshold pace where you’re comfortably uncomfortable) out in the wild! There will be a warm-up and a cool down at your conversational pace and then a structured workout with a certain number of reps/intervals with recovery periods between them. Sound confusing? Don’t stress.

   If you’re new to speed play and aren’t committed to a training plan just yet, check out some of my Guided Runs on the Run, Selfie, Repeat podcast.

   THEN, HAVE FUN. We call it speed play for a reason. PLAY. Find the fun!

Learning how to pace yourself and trust your strength takes time. DARE TO FAIL! Just remember, it’s all about personal best effort. Chase goals that excite you but don’t let them define you. A 17-minute mile or a 6-minute mile, a mile is a mile. Fast and slow mean something different to everyone.

HAVE FUN!