Running advice on improving pace/time for distance running (10K-1/2 marathon)
I've gotten faster by using a training plan that includes speedwork and tempo runs. I've also had to learn the difference between my running and racing paces.
I have a copy of Runner's World "Run Less Run Faster" if you want to try the 3x/week plan they promote. If you're interested, pm me and I can leave it on my porch.
Good luck!
It is supper fun to train and race those distances. And it is quite different to train around quickening your pace rather than just slogging through the mileage.
Many variables could be impacted with various changes to training. Leg and core strength could greatly affect pace. If you don't already implement strength training, a six week strength plan around explosive leg strength will have a notable impact on pacing as well as how you feel after long runs. This doesn't have to be done at the gym. Jumps, stair climbs, toe raises, sit-ups, crunches, pushups, planks 2x per week.
As the previous poster mentioned, interval training is another critical tool.
There are many online resources. I have used runners world with good result. You didn't mention when the event is, but they offer various length programs.
Nutrition is also super important, especially hydration- water not sugary drinks. Getting your blood sugar levels in a routine that you don't feel like bonking after an hour will also really make a difference on the weariness and pace later in the run.
I envy you, its been a while since I ran those distances, I loved it. One last thing, you may find very helpful is to try a weekly group run. Very motivating and challenging. Good luck.
On the hydration route, I'm a bit fan of Nuun. They're electroyle-replacement tablets, and are not as cloying or full of sugar as Gatorade. I pop one in my water bottle for longer distances.
Otherwise, I have no advice, since I'm as slow as molasses on my longer distances (and shorter ones too!)
To improve overall pace on longer races (10K & 1/2 marathon) I suggest you include training runs that are longer than the race distance, include hill workouts, and include track workouts for speed.
I am looking to decrease my pace/time for distance running (10K-1/2 marathon). I have successfully moved my shorter distance average pace down about 10 seconds using interval training, but I can't seem to succeed with the longer races. Is there just a point where you are as fast as you are going to get? Does anyone have any training tips for long distance speed?