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10% running rule for increasing speed instead of distance

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just a question.  Does the adding 10% a week apply to increasing speed (if you were going to use a treadmill) as it does to increasing mileage?

I need to be able to run 1.5 miles in around 12-13 min.  I figured if I keep the same abount of miles per week but increase the speed at which I run it would get me there.


Thoughts, advice, opinions??

6 Replies (last)

well, just don't increase your distance the same week you introduce speed work.  The best thing, I think, is to warm up, then run a mile as fast as you can (followed by cool down) to see where you are "at".  Then, use a tool like the McMillan Calculator to determine the best paces to run at so you can improve.

Just upping the speed on a treadmill to the desired pace is fraught with peril if the difference is large.  A good orderly progression from your current pace to the desired pace, over the time you have allocated to train, is the way to go.

Good luck!

I think for the average runner, it's hard to increase speed w/o an increase in distance first. That's why they make military folk run any where from 5k to 5 miles for exercise, when the PT test is only 1.5 or 2 miles.

Speedwork is icing on the cake, you might not have the cake yet.Wink

that is exactly what I am getting ready for.  The dreaded IFA.  The pushups and situps are cake but my run could be faster.

So, what should a workout look like for me then???? So confused

What does your current run schedule look like?

What is IFA? I have a feeling I should know this lol.

well right now I just go and run for about a half hour.  I was going by time instead of distance.  But I would alternate half hour and 45 - one hour days.  But I have the feeling that that was too much.

IFA- Iinitial Fitness Assessment but it's also the same test you take at bootcamp.  I'll be going to the Officer Candidate School so the requirements are a bit harder.

The easiest way to get to desired pace is intervals and test specific runs.  Intervals you would run say 400 meters (.25 miles) at faster than race pace, then follow this up with 400 meters at a "catch your breath" pace.  Repeat this 2-4 times as you get stronger and faster (include a warm up and cool down too).

Test preparation would look something like a warm up, a half mile at test pace, then a quarter to a half mile at easy pace, then a half mile at test pace, etc....  Eventually you would do a mile at test pace, then a half mile easy, then another mile at test pace.

A long run on the weekend of 3-5 miles will keep your legs strong.

6 Replies