How to maintain running speed when training alone?

  • fLiP21

    Posts: 48

    Jul 10, 2014 6:39 PM GMT
    Hey everyone. I took a fitness test that included a run a few days ago. The thing is I did much worse than what I normally get. I usually take about 14 min for 2 miles but this time it took me more than 16 minutes. This brings me to my question on how do you guys maintain your running speed when training alone? During the Spring and Fall semester I have no issues improving because I am with a real good running group that always pushes me to my limit. However, since it is summer, I often run alone, and as a result don't run as hard as I could/should. Any tips, advice, equipment, workouts, etc. that you recommend to make sure I don't end up losing speed on my next fitness test? I'm not very sure what type of running workouts I should be doing to improve my running time. I know that I should at least include a long distance run once a week or so as well as sprints, but otherwise that's about it.

    Thanks
  • Posted by a hidden member.
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    Jul 11, 2014 11:32 AM GMT
    Aren't there now smartphone apps and associated devices which can track your bodily functions and training statistics?

    For example:
    https://www.apple.com/ipod/nike/sync.html
  • mybud

    Posts: 11829

    Jul 13, 2014 3:26 AM GMT
    The key is to start slow..After a couple of minutes, increase the speed..You'll reach a point when you find your natural stride..It will happen, be patient.
  • MCIC

    Posts: 211

    Jul 14, 2014 2:28 AM GMT
    I just recently started running and would kill for your "slow" pace. But I found a pretty good app in "Map My Run". The coaching feature lets you select your goal pace and lets you know how you're doing at intervals you set. It tells you your current pace and if your ahead of or behind your target and to slow down or speed up.
  • Elian

    Posts: 60

    Jul 14, 2014 3:55 PM GMT
    I am using "map my run" at the moment. Is cool but kind of depends of how good your GPS signal is.

    It's free and it tracks your speed, distance and the incline. For me it is really hard to keep focus on running fast too and the app is not the definitive answer, but it tells you how fast your average speed is after every kilometer you complete. At least in my case that translates into some encouragement in the form of either "Shit! I am going awfully slow!" or "I'm going faster than usual lets see how much can i improve"

    Do you run with music? I find music really important as I also run alone and whenever I listen to slower music I automatically reduce my speed. So i tend to try and choose really upbeat music for my runs.

    Regarding routines to increase you speed... i have just recently bought a book that details how British army trains (I wasn't expecting to find running tips to be hones, just bought it from a charity shop because it was super cheap). Basically it tells you that you need to train your stride frequency and power... I cannot remember how now as I am at work but I'll report back later icon_razz.gif

    We are pretty much at the same speed, now you are making me wonder if I would beat it if I run in a group!icon_razz.gif
    Good luck with your running!
  • Posted by a hidden member.
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    Jul 14, 2014 4:30 PM GMT
    worcfun saidI just recently started running and would kill for your "slow" pace. But I found a pretty good app in "Map My Run". The coaching feature lets you select your goal pace and lets you know how you're doing at intervals you set. It tells you your current pace and if your ahead of or behind your target and to slow down or speed up.

    Use a heart rate monitor. The ones with a GPS can give you immediate feedback on your speed. It beeps if it's too high or too low. I don't use that part and just set it to a range for my heart rate since that's all that's important to me.