Help with running (graphs included!)

[jteef]

So I want to greatly improve my running performance. I typically run 2x5K's and 1-2x 1.5 milers per week or 25-30 mins on an elliptical. My pace is somewhere between an 8:00 / mile on the 1.5 milers and 9-10 min mile for the longer runs depending on the day. My goal is to be able to run 3 miles in 24 minutes or less.

I got one of the Garmin Forerunner's for Thanksgiving and have attached some of the graphs below on a few recent runs. The big thing that I struggle with is that even with my relatively slow pace, my heart rate is still about 95% of my max, which takes a lot out of me, makes it pretty unenjoyable, and feels unhealthy. What should I focus on my runs to see greater improvements? I.e. focus on running as fast as I can with a heartrate below ~160? Keep going all out? Try HIIT's?

run1 - 2.5 miles had to stop about halfway through for national anthem 9:30 /mi avg

run2 - 2.5 miles tried running slower on purpose 11:00 / mi avg

run3 - 3 miles ~9:40 min mile

 

[rezinn]

How long have you been running like this? What's your schedule like (every other day, twice a day, etc)?

If you've been running for a short period of time it is probably just a matter of conditioning until you're more comfortable with a faster pace. 9 miles per week is a good start but you could probably improve quicker if you double that.

 

[jteef]

I've been doing the elliptical / 1.5 mile runs since Mayish. Started the 2.5-3 mile runs in Early Nov. My schedule hasn't been very regular lately. Sometimes 3days on, 2 off, 2 on 1 off, will probably transition to something like MWFSu very soon. So continuing to run these distances as fast as I can is a decent approach? It would be hard to running much more due to time constraints, weather and muscle soreness.

 

[crt1530]

No amount of time on the elliptical machine will make you better at running. Increase your weekly mileage.

Here's a program for people who want to improve their 5k: http://www.coolrunning.com/engine/2/2_4/142.shtml

 

[TanisHalfElven]

i would recommend slower long runs to build your base.
i've been running for 2 months now, and when i started i couldn't even run a mile at 10 min/mile. now i run 10 mile at that pace and have started to go at 9:30 min/mile for the maintainence runs (usually around 3 miles).

you heart rate is a clear indicator that you need to build some endurance first