Progressing Past The 10 Minute Mile Average Pace As A Beginner Runner.

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8 Responses

  1. Mike Green says:

    Congratulations on wanting to push the pace, and succeeding in doing so. I like your progressive run a lot (each section being faster than the last). I like this sort of run a lot – gives you a real sense of power and capability.
    You’ll probably find increasing pace easier if you work on your pace over much shorter distances. Either do a 3 mile run at a significantly faster pace, as fast as you can comfortably manage (tempo running) or do regular bits of properly fast running, broken up with much slower recovery, – at say 12 min mile pace, or even walking – (interval running)
    You’ve got to be prepared for a little physical discomfort if you’re significantly upping pace (sub 9 min miles) but there are several major advantages to it- your comfortable easy run pace will improve rapidly, it’ll give your running variety and hence interest, and it can be quite cathartic to hit it hard for a few minutes, or half an hour!

  2. Right on man. You don’t know limits until you test them.

  3. Zev says:

    Congrats on wanting to improve your speed! There are other ways to get faster that don’t involve fartleks. If you have access to a track or a looped course, intervals can be you best friend and worst nightmare (e.g. – 60 quarters in sets of 5, 110 jog between the quarters, 440 jog between the sets; bonus points of you get the reference). There is however, another way to get faster: Hill Repeats. By running up and down steep hills, you’ll gain power which will translate into speed & stamina. I went from a 10 minute guy to a 7:30 guy by just doing hill repeats. Just came back from injury and although I’m slow now (averaging 9:45 but able to hit 8:30.1 if I push), if experience proves anything, soon enough I’ll be a speedy little guy yet again.

    Best of luck getting faster, run well.

  4. Anna says:

    Thanks for the tips! Stair training is super popular on the long staircases downtown. (We’re a few towns north of San Francisco, California). The stairs are great for rainy days because they aren’t as slippery as the trails might be. My rowing coach would take us there at times in high school, though the staircase runners come in all ages: 6 year olds with their parents up to 80 year olds. I imagine that stairs have less impact on the joints too, and offer a workout similar to H.I.I.T/hill repeats. They do get a bit boring after a while, so it helps to bring a friend to compete with :). To be honest, I do avoid the stairs when I can because I prefer a dynamic change of scenery that a canyon trail run has, but I’m definitely missing out on an excellent staircase workout.

  5. Whitley says:

    I really enjoyed reading this ! For being someone that tends to get frusturated easily with my distance times this was encouraging and insightful !

  6. MarkColo says:

    Agree with Mike Green (top) about running fast but short but I would suggest trying 400m or 800m to figure out what your 9 min/mile tolerances are. Three miles is a long time to run 10% faster. Then grow your distance. You’ll set a PR every couple of days but it will be distance instead of time. “Honey, today I ran an 1100m at my pace, next… the 1200!”

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