increase miles ran??

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posted by munequita

Is there a routine I can use to increase how long and how many miles I can run in a certain amount of time.. For example.. what if i am aiming for running a mile in 8 mins... or running like 5 miles in one hour... how can i go about doing that with a manual treadmill... any tips..

thanks
ebatz

posted by tyamont

there are a few ways I know of to build speed over distance:

say you want to run 3 miles in 21 minutes (7 min miles), start off at your own pace, and increase your distance i.e. 9 min miles for 4 miles, 5 miles, up to 6 miles (always double whatever your overall distance goal is) do this for 4 weeks (running 3x per week) test yourself at the end of your 4 week period to see where you are, if you are at the desired goal, then do a maint. routine, if not do another month

second method, breathing control....aka water drills, run with a mouthfull of water, (or just keep your mouth closed while running) this forces you to breath through your nose, thus alowing for deeper breaths (more oxygen......try it now and see what I am talking about) This technique take some getting used to.....i.e about 2 weeks, as you get more oxygen into your muscles, you will not fatigue as quicly and will have greater endurance (go faster)

Lastly, have a set distance and do interval training. run/jog for a set distance or time, then sprint for a set distance or time, go back to the run/jog, then sprint, and continue until your overall distance is completed. each time you go out to do this training, increase your sprint time/distance, and also try to pick up your jog speed.

Good luck and have fun

posted by munequita

i will try that thanks,,, but i have a manual treadmill.. so it can still apply right??

ebatz

posted by canibalistic_js

Yes. uhuh

posted by mattsimonton

also incorporate hills into your distance training. if you can run 5 miles flat pretty easy try doing 2.5miles worth of hills. that will make you fly through your goals. The best method to get aquainted with this is to run your town's annual races. usually they are 5k or so. There is always someone in there that is faster so you can train to be faster. when running hills, increase your stride and maintain the absolute same breathing as you were running on flat ground or you will not make the distance. Fartleks are superb for this and you can add this into the same workout. sprint the flats jog the hills. doing this will make your muscles burn without being out of breath as bad. note the muscles you work while doing hills and sprinting... do you notice simularities? They are pretty much the same. So that is one hell of a way to build endurance and speed. and your goal will be accomplished in no time.
I would also get outside to do these workouts but you can raise the base of your treadmill up to simulate a hill.
matt

posted by munequita

thanks for the tips. i will look around my neighborhood and see what i can find. I do raise my treadmill on a board once in a while to get more of a challenge on my running.. I will try the flat and hill combo on it and see what my results are.. I have a manual treadmill so i have to raise it on something.

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