Right now I could run a mile in about 6:30. I could run two miles in 14 minutes. I can run 26 miles, that is not my problem. Could anyone give me any ideas to increase my speed for distance? Thank You.

I don't know what you have tried or what your experience is in running. But there are a lot of things to do that will improve running time. First thing is to improve form. You can also run in-and-outs, ladders, running hills is also a great workout. One idea that works for me, is knowing where you are at all times. Let me explain. Say your goal is to run a mile in 6 min flat. Split that up on a 400m track into 4 laps. Each lap will need to be ran in 1 min 30 sec. Find out what that pace is for you and work on sustaining it for all 4 laps. Learn that pace, because you won't alway's have the luxury of a track to tell you where you are at all times. I don't know what your goals are, but you get the idea. All of these things will help, but nothing matches plain hard work. Just get out there and sweat it out. You'll get there. Hope this helps.

Whats up Ryan

I have to work on my run times as well. My 2 mile time is 16:40.. I'm not a big fan of that.

Lately I don't have time to run.. other commitments to teams n' such, but shortly I will have the time. When I do though, what really helps is just working on the mile time. Once you drop time on the mile, 2 mile, 4 mile, or whatever.. will drop as well.

..This is what I intend on doing...
Get a nice strong mile pace, not spinning your wheels but not slacking either. Run it, than take about 5 minute break, get water or whatever and stretch. Do it again, but this time break it up. Do 1/2 mile, with 1 minute break, than finish the rest of the mile. The break is so you can go fast, if you push it, it'll help with speed. Take another 5 minute break to stretch. LAST do your third mile but this one will be broken up 3 times. One at the 1/4, 2/4 and 3/4. Between each of those the break should be 1 minute to about 1 and 1/2 minute. Once again, the break is designed so you go fast in each partition... Of course, it's easier said than done, the only way I can complete it is because I have that Nike+ thing, tells you how far you've runned.. really handy.. haha. Too bad in Boot camp we can't run with an iPod. ;]

Thank you both for the tips. I'm sure they will be really helpful. I know it would be great if we could run in Basic with an ipod. I little bit of insperation music never hurts. I'll talk to you both later. Thank You both!

Basic interval training article is here:

Interval Training for Speed

Also, another thing that helps I've noticed is... While running the track, haul BUTT ont he straight aways and jog the turns. Running is just like push-ups and everything else. You'll get better.

Also, run with meat hanging from your shoes and find a pit bull in your neighborhood. I promise that will get you movning!

That is VERY helpfull.

Thanks TE

Oely,
IF you want further advice after reading TE's link, read the Guard MC PJ/CCT Train Up work out on the home page (left side, miday down videos, Workouts, etc). It explains itervals and other speed work so that you can understand what you are doing and why. It will allow you to make your own training schedule or you can follow the weekly plan.

Er.. Need to stop resorting to forums! Just uncovered that whole section.. thanks Guard MC, printing it now.

Intervals, fartleks, hills, and lsd's(long slow distance) are where it's at. Mix those with being able to break that pain threshold while you're running and youll be set.

There are a ton of good websites out there for this kind of info. Just do a search for a basic or intermediate marathon training guide and they will give you a very in-depth explanation of various types of Workouts.

I do know one thing for sure. 400 meter intervals are not ideal for someone looking to increase their aerobic capacity at LONG distances. You mention 26 miles which is why I say this. It doesn't sound like your training for a marathon, but if you want to be faster for further the marathon distance is so hugely popular these days you can grab the info and take advantage of other peoples work in that area.

You need intervals of 3-5 minutes in length. Yes they suck alot more than 400 meter intervals but the benefits are just amazing. Give 800-1200 meter intervals a try! You'll need to figure out the times you are shooting for, I can't do that for you.