Turning endurance into speed

[Wytchdctr]

It seems I have reversed what I once was... when I was younger/lighter I was great at sprinting/short distance, sucked at long distance. Well I still suck at distance, but I can't seem to get under the 8.25-8.50 min mile even if I am running 2 miles. Did 3 in 25min at Memorial Park today, did 6 miles last sunday in just under an hour and still had some gas in the tank. I think I could have gone 8 running about the same. So.. it seems I can keep jogging forever, but when I try to run 2miles for time...... same crap.

Any advice? One thing to note.. doing wind sprints to much causes old injurys to bite me. Bad left ankle/calf and a bad right knee. I feel like an old man at 27. Woohoo Army BS, but hey.. they are going to pay me for this crap one day. :thumbsup:

Maybe alternating fast slow runs, ehh... stairs?

Ive already worked on my stride and that seems to be helping me hold the same speed over said distance, but im not speeding up. If I do I smoke myself early and Im done. Then I end up running a 7min 1 mile and a 9 min second mile. :banghead:

[Mark]

Try doing 800's (2 laps) at the track as fast as you can. Do an 800 then do a very slow lap, another 800, then another slow jog lap. Try to build up until you can do 10 800's. Those are called Yasso 800's and elite marathoners train with that method.

If you really want to run sub 8 or so, just come run with me. I have a watch that keep track of pace and I guarantee having someone to pace off of will push you the little bit you need to get to where you want.

I paced off a buddy for a 10k in November. I went out shooting for a 7:15 average pace for the 6.2 mile course. Because I was pacing off a good runner I ended up averaging in the 6:50's. I would not be able to average that time by myself.

So just pick someone you know that is faster and run with them. Once you do it once, it should be easy after that. ;)

[shftyazn]

It is quite hard breaking the minute barriers. . .but like Mark suggested, running with someone who is faster paced that you is a good way to run faster w/out even knowing it. I would suggest running with a buddy or doing a few gutless 800s or 1 mile repeating sprints!