How can I increase my running speed?

fforsythuk

Good morning,

Would like to get advice from people who are currently or have been in a similar situation…

I have recently started doing some brisk walking (including walking up hills) and slow jogging and typically I cover a distance of 5.65km in 50 mins performing a combination of both.

I have a goal (at an unknown point in the future but maybe within the next 6 months) to complete a bleep test to level 5.4 (currently I can only get to level 3.1).  Whilst I’m not massively out of breath, I just cannot run quick enough and put it down to a combination of fitness, stride length and not getting my knees up!!

Here are some stats:

female
age 41
89.3kg
158 cm

Fastest running speed recorded 9 kph over distance of 200m (normal jogging speed over a long distance 7.5kph)

can anyone offer any advise as to what I can to do improve my running speed please?

thanks in advance 

Grumpy_chap

fforsythuk said:

I have a goal (at an unknown point in the future but maybe within the next 6 months) to complete a bleep test to level 5.4 (currently I can only get to level 3.1).  

What is a bleep test?

Do you do all your running on the road, or do you have access to a treadmill?
The treadmill is helpful as you can set the speed and it forces you to push through the mental barrier
I train on a treadmill and find my road time is 2 minutes slower than treadmill time over 5k.

Penguin_

Grumpy_chap said:

fforsythuk said:

I have a goal (at an unknown point in the future but maybe within the next 6 months) to complete a bleep test to level 5.4 (currently I can only get to level 3.1).  

What is a bleep test?

Do you do all your running on the road, or do you have access to a treadmill?
The treadmill is helpful as you can set the speed and it forces you to push through the mental barrier
I train on a treadmill and find my road time is 2 minutes slower than treadmill time over 5k.

Running between 2 points (think its 20m), you have to get to the marker before the bleep sounds, then when the bleep sounds you set off again. Starts off with lots of time & then the time between the bleeps decreases as the levels increase, you're out  when you can't make it to the point before the bleep sounds. 

Barny1979

Run for further, but slower than usual distance, it will increase your speeds.

Sea_Shell

Are you looking to increase overall general speed, or just your sprint speed?

Each would benefit from different training techniques.

Can you post your stats in Imperial too.

fforsythuk

Stats in imperial measurements:

height: 5ft 2in
weight: 14 st

average speed slow jogging: 4.7mph
Top speed (over 200m): 5.9 mph

my primary goal is to complete a bleep test to level 5.4 so this entails running a distance of approx 350m from a gradually increasing speed from 7.9 kph to 10kph (currently I’m half way there)

long term goals are to lose about 10-15kg or 2-3 stone which I’m addressing at the moment but surely this can’t be the only factor stopping me from running at the speed I need to get up to and maintain for the required distance??

is my height a factor in this or is it down to running technique??

I have spent the last 3 months going from ZERO fitness and activity to being able to slow jog non-stop for 2 km at an average of 8 mins per km or a walk/jog combination of up to 5.5 km at an average of 9 mins/km.

so can anyone offer tips on how to increase speed please so that I can achieve this bleep test exercise? (Currently doing all exercise on the road but do monitor/record everyone with a smart watch)

thank you 😊

Barny1979

Weight does add a lot to speed, I've lost 12 kilos since January and pace is slowly coming down, I'm 6ft 2in and just over 100kg. https://enertor.com/blogs/enertors/body-weight-faster-race-times 

Grumpy_chap

The bleep test looks like it is sprinting, and therefore different to achieving a better 5k time.

I have worked to improve my 5k time, but not so fussed about sprinting, and I started after the first lockdown ended (summer 2020) and used different tools in conjunction with each other:
 - Garmin watch fitness tracker
 - My fitness pal (MFP)
 - Renpho scales
 - 5k runs
 - other cardio and resistance training plus pilates

Step 1, I made sure I was hitting the step count target every day without fail.

Step 2, I log everything I eat into MFP and just stop eating when it says I had to

Step 3 - daily weigh-in

Step 4 - I just did the first run (5k) and took the time I got (32 min / 9.5 kph) and every next run I did a bit faster by small increments 0.2 or 0.3 kph faster.

Step 5 - added other cardio (rowing and cycle) plus resistance training and pilates

Rinse - Repeat

By March I got my weight down to target and have kept it within + - 1kg since.

My run times stopped improving so I added in a bit more variation to the running.  Do 1.5k at 5k pace + 20% one run then the next run 5k at faster by 0.2 kph

I have now got the running time to 23 minutes for 5k and still kept my weight within the + - 1kg of target.

One other thing I do, simply because it is a bit of fun, is what I call "bus-racing".  I will wait for a bus to pull in to pick up other passengers and that is my starting pistol to run to the next bus-stop and beat the bus.  

So, that is what I have done and shared for whatever use it is for you.  Obviously, I have only done the 5k distance and not targeted the sprinting you are aiming for, but maybe there are some ideas there that you can transfer across.

Good luck

PS - I just noticed that I am only 3" or 4" taller than you so I doubt stride length is significant in different running speeds.

Sea_Shell

If your talking sprinting, then it's fast twitch muscle fibres that need work.

Static explosive jumps, running against a drag force etc.

You just have to look at the difference in stature between top level sprinters and long distance runners... completely different.

I've never prioritised sprint training, but I'm sure YouTube will have inspiration for some drills you can try.

Think "boot camp" rather than long runs.

However, the main factor in getting faster over any distance will ultimately be the weight loss.

Sea_Shell

Sorry, also, why the focus on the bleep test.  Do you have to pass it for acceptance of a job?

It's just an unusual target, rather than wanting to beat (or set) a ParkRun PB.

hugheskevi

fforsythuk said:

female

age 41
89.3kg
158 cm

I think the main thing restricting your running speed is your weight. For perspective, I am aged 43, male, 188cm and my ideal running weight is around 75kg.

However, that does mean you will have good leg strength, which is great for running. So the idea is to lose weight whilst avoiding losing muscle. Losing weight will primarily be about diet. Maintaining muscle will be about doing strength work (regular squats, lunges, toe raises and step-ups, etc). Ideally this would be about 20-30 minutes 2-3 times per week, something like that, but even just 10 minutes a couple of times a week would help a lot.

Bleep test will involve agility as well as speed, as it will involve turning. Adding in flexibility exercise will help with that (static and dynamic stretching - perhaps as part of warm-up and cool down before and after runs).

I'd start by getting a decent running base in - just focusing on being able to run continuously at first, at least to something like 5km in 35 minutes. Then start adding in some tempo work (eg something like 3 x 10 minutes at a faster pace with 1 to 2 minutes rests in-between). Also then add in shorter interval work, eg, 8 x 400m with 1 minute breaks.

Following a couch to 5k programme and adding in strength and flexibility sessions would probably be a decent approach. Parkrun is returning soon - getting into the habit of doing that every week might work well (you don't have to run it all).