How to Improve my Running Pace

I am fairly new to running, having been running off and on for the last year. My problem is that I have not been able to improve my running pace.

I have slowly built up a base level of fitness, improving from running 3-4 miles up to running around 15 miles.







My problem is that I cannot increase my pace and I think the problem is mental. I have built up a fitness base where I know that running shorter distances is not a problem but I am unable to increase my pace due to a fear of really struggling during a run.

I have read about interval training, tempo runs and fartlek and have at various times included these in my training.

For example, I planned a four mile tempo run with a view to running the four miles in a specific time, which I achieved.

I have done similar things re fartlek and intervals but I don't find they have helped to make my general running pace quicker.

Any help or guidance would be appreciated.


Answer by Dominique:


Hi there,

Thanks for your interesting running question. What generally happens is that as you build up your running distances and increase your base you become quicker as well.

I.e. when you start off your easy, conversational pace might be 10 minutes per mile, but as you become stronger this will drop down. If I understand correctly, this is where you are not seeing any improvements.

It would seem a bit odd given that you have increased the distance you run from 3-4 miles to no less than 15 miles. I would be very surprised that if you'd do a 5k or a 10k race now compared to a year ago, your performance wouldn't be a lot better.

And as you say, it may all be in your head as well. After all, we humans like the road of least resistance and our minds have a nasty habit of tricking us into believing we are not capable of doing certain things.

One thing you mention is that you are running on and off, which may be a reason you are not seeing improvements. When you run a few weeks and then not, then get back into it, then stop again without any real consistency, it is harder to get the improvements you are looking for.

Another thought I have is that you may benefit from applying a structured running program. You could use an excellent running training book like Daniels' Running Formula or, if you are training for a marathon, 100 Day Marathon Plan.

Third thought I have is that a heart rate monitor could help you gauge improvements. Run a certain distance at easy pace and check what heart rate range you were in. Then train consistently for 6 to 8 weeks and run the same distance with the same heart rate range and see if you have become faster.

Although heart rate monitors have their limitations, they can be a pretty objective training partner. Find out more about heart rate monitor training via the link.

Also, if you are looking for a heart rate monitor, make sure to check out some of the heart rate monitor product pages like the Polar heart rate monitor reviews.

Another thought I have is that some treadmill running may help. I have got one at home now, because I think it is a lot safer and convenient for my wife when she wants to exercise at night, but I have been using it for speed drills. When you are on that thing at a high speed and you are getting pretty tired and are facing the choices of keeping on going for those last 20 seconds or falling off, you can push yourself just that little more. When you do the same speed drills outside, the chances of slacking off towards the end of a tough training session are much higher.

As a last suggestion, I would encourage you to download the free e-book you get with my newsletter. The approach described in there and the way to test yourself every 6 weeks has done wonders for many runners.







Although I don't have a clear-cut answer for your situation, I hope this gives you some ideas about what is going on and about what you can do to become a faster runner.

Kind regards,
Dominique