How to run faster: my journey from 14 min/mile to 6 min/mile
Journey to first 40 minutes
When I started running back in 2015, I hated it.
I have never been a runner before, therefore I didn’t have any aerobic base, neither knew what was that.
My first step was to learn how to run 40 minutes without stoping. I used a method that I found online, where I had to run 3 times a week, starting from 20 minutes; each next week I had to add 2–3 minutes to the run, so at the week 8 I was able to run 40 minutes. The key of being able to run 20 minutes in the first place, was to run super slow, so while running my breath was smooth and I was able to talk in complete sentences or sing a song.
The moment I reached my first 40 minutes at about 14 min/mile pace was a moment of big breakthrough. I never thought I could be a runner at all. That got me into thinking: what if I can become a faster runner?
It is good that internet was full of various training plans, so I was able to find one to work on speed. About coaches I didn’t even think, as I was thinking that coaches work only with professional runners, who are super fast and super talented.
Somehow became a bit faster after 6 month of training and got to 7 km long run, back then 4.35 miles seemed a like a huge distance 10K was still far away and so unreal. Though one of my friend thought otherwise and made me think that if I could run 7 km, eventually, if I train, I will be able to run 10K as well. That seeded a thought and a plan to train for my first 10K.
10K it is
Since I became a “serious” runner, I though I might need a proper running watch as well and stop playing with Fitbit and other wearables. So I got myself my very first GARMIN FORERUNNER 220. Since I was using Endomondo app and it had a Premium option that included creating a training plan, I decided ti invest a bit in my training.
In December 2015 I started training for my very first 10K. For the race I chose CAP10K in Austin, Texas, since I was living there.
I was very excited about my new goal — that was so cool and scary at the same time. I was following my training plan and don’t remember missing any workouts.
Within less than a year of consistent training I ran my very first 10K with time 1:01:47 (9:57 min/mile pace). And then again a breakthrough moment: what if I can run farther?
Half Marathon and first Marathon training
My husband and I chose for our first half marathon Santa Rosa Half Marathon in California (2016). As for training plan I continued using Endmondo Premium. Training through the summer in Texas was hard, but I didn’t know was it because of it’s hot or because I have never done that before.
Santa Rosa Half Marathon 1:58:00 (9:00 min/mile) — felt like a champion, was ready to train for my very first full marathon and chose Austin Marathon.
Austin marathon is not the best course for a debut marathon, since it’s very hilly.
I trained with Endomondo and ran my Austin Marathon with time 4:04:04 (9:19 min/mile). Marathon is a completely different from 5K, 10K and even half marathon. That was quiet a challenge and have to be done with patience and a good plan. The moment I crossed finishing line I was ready to train for Boston Qualifier.
My plan how to run sub 3:35:00 Marathon within 1 year
I thought that it would make sense to get faster in shorter distances first, so then I could run a faster marathon.
Since after February (2017) next race in Austin was 10K and only after that 5K, I decided to train few weeks for 10K and then for 5K. So I did.
Next was Navy Air Force Half Marathon in Washington D.C. that I finished in 1:42:48 (7:50 min/mile pace).
My Boston qualifying race was Mesa Phoenix Marathon, time 3:27:46 (7:56 min/mile pace).
That was unexpectedly amazing to run even faster than I wanted to run in the first place.
I was super excited and so proud. That made me start thinking that from this point I can improve my speed so much faster if I’d start working with coach.
The longterm plan in becoming faster
If you want to become faster you need to have a long term plan or coach who will help you create that plan for you.
Weekly volume, endurance, speed and strength training are all very important.
Weekly mileage is very important in any distance. It is safe to add about 10% week, more will increase chances of getting injured. Body needs to adapt to new load and become stronger. Highest weekly mileage from each training cycle can be increased by 5–10 miles. For example if in first training cycle my peak weekly volume was 40 miles, next cycle I wouldn’t run more than 50 and so on.
Workouts need to balanced and should be different depending on a goal distance and period of training. For example, according to Arthur Lydiard Method there’s a periodized pyramid:
- health (ability to run at least 1 hour without stop);
- aerobic base ( up to 10 weeks);
- hills (4 weeks)
- anaerobic (4 weeks)
- integration (4 weeks)
- taper (2 weeks)
- race
So in my training my coaches used various balanced workouts that lead me transformation from 14 min/mile (2015) to 6:28 min/mile (half marathon, 2020).
Each single runner is unique, therefore there is no one universal plan that fits all. If you want to become a faster runner, you got to hire a coach or become a coach yourself.
If you want to invest in your running today — become faster or run farther, please contact me here.
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