Running General
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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
Running General, pastebin edition
http://pastebin.com/p8qwh6WU
How's your training coming along anons?
>>37942017
>tfw you forget to breathe through your nose when running and a bug flies down your throat and you almost strain your diaphragm coughing and retching
>>37942017
I've been running 6k's this week all up hill and my times are at 31-32 minutes. It's a pretty steep incline so I'm kind of happy with it, my relatively flat land 5k's are about 24-25 minutes. I've only been running 3 weeks btw.
I'm thinking of adding a 10k this Sunday, and some HIIT. So my routine which I've picked from the faster road racing book will go something like this...
Monday - Rest
Tuesday - 6k (uphill route)
Wednesday - Rest
Thursday - 5k (Normal route)
Friday - HIIT (30s sprints, 3m recovery x 6)
Saturday - Rest
Sunday - 10k (Normal/slightly uphill probably)
Does this look like a good routine for someone wanting a sub 20 minute 5k by next year? I currently run about 3-4 times a week at like 5-6k distances.
Also can anyone in the UK recommend me some good trail and road hybrid running shoes? I run on the trail but it's like 2k on a road to get there then 2k trail and 2k back on the road again, but think for my 10k's I'll go 6k on the trail or something.
>>37942017
We should ad to the pastebin squads to help shin splints. Worked for me when it was suggested a few months back on a run general thread.
>>37942141
Squats*
Fucking auto correct
>>37942113
I started with a 5k time very similar to yours last year.
I didn't have a well structured plan. Ran 3 times a week, 5k 10k 15k. and got my 5k time down to 22:30 or so.
This year though, I'm running 5 times a week, all slow runs on flat routes (long run is at 28k~ now). I did a race a few weeks back, and my 5k is down to 21:00.
Your plan looks good, but I'd look into building up the long run to a 15k or 20k a few months from now.
>>37942141
Also glute bridges to strengthen your hips. I found out my hips were weak from trying to stand and bend on one leg and my knee buckle.
Also some exercises like supermans at home to work your lower back.
>>37942197
Yeah that was the plan, increasing the distance by one or two k every week, which is what the book says. It also recommends you add distance to the first run of the week, but stick to the 5k in the middle of the week as light training before the HIIT.
Could you recommend a good HIIT routine or is mine fine?
>>37942311
I haven't done proper HIIT in a while, but I think it might be better to do a full minute instead, maybe a bit more. 30s just feels too little if your focus is on 5k. And for the recovery, I'd go by feel instead of time.
>>37942141
>>37942017
Also missing is a good video on proper form
what type of shorts do you guys use? and does anyone have asthma here?
>>37942017
everytime I do cardio my shins /calves start to hurt rlly bad pls halp
>>37942017
Beginner runner here. Have a bit of a sore knee, how can I avoid knee injuries?
I have good shoes and insoles for support
>>37942113
that HIIT is pretty stupid for ANY distance. thirty seconds sprints are max 200meters, so six of those means a wopping 1200 meters... definitely useless for a 5k. you should be doing something like 3x1mile repeats at goal 5k pace during a strenuous workout.
by my calculations you're looking to go sub 20mins while running... 14ish miles per week. you should be running at least 30 miles per week. honestly, mileage is the most important thing. you'll start running faster without even noticing it. mileage is far more important than workouts for improvement at your level
Are squats/quads best excercise for improving running speed. I want my legs to be like steam Pistons.
just googled how to run fast
nigga told me to do 10 reps of 15-20 seconds uphill sprinting
this works?
any other things to do for more fasts?
I noticed I'm having some trouble lifting my legs after a couple reps of sprinting
>>37942273
Thanks for the suggestion on glute bridges. Going to add this to workout.
>>37942631
Squats and glute bridge
>>37942963
Thanks for the advice, about the mileage thing if you read my replies earlier I did say I planned on increasing the distance of my runs each week to up it.
Also I've never done HIIT before and that was coming from one I pulled off the internet. I'm trying to find information on mile repeats and some advice seems to indicate that 1 mile repeats are useless at the level I am at, and some suggested 5x1km repeats.
>>37942113
Swap your thurs and fri to put more time between your sprints and long run.
>>37944906
I would do quarter mile repeats with enough rest inbetween to get your breathing back to easy through nose. You should be able to do 6-8 pretty easily at your current level.
>>37943533
Do more long slow runs and build up an endurance base before you worry about trying to sanic.
>>37942017
I just started really, i've been doing it on the treadmill at the gym. I only go for 15 minutes with like five of warm up. I have to take two thirty second breaks through it i bet i don't have to my mind just caves and gets me to stop.
>>37942017
Gonna go for a run now.
>tfw this isn't fun like lifting at all
Best way to improve 1.5 mile time?
Long distance or HIIT?
My thighs chaff/rub and it is fucking painful. I was born with fucking t-rex thighs although I am slightly overweight. Any advice/tips?
>>37946639
Lose weight
>>37946657
That's one of the reasons I am running. There's no places nearby where I can swim. Guess I'll try one of those gels for antichaff or vaseline if I can find one.
>>37942645
squats
>>37946566
Distance until you can break 11 minutes or so. Then distance plus intervals.
Any tips or training ideas to increase 1.5 mile speed?
>>37942060
>not enjoying the little extra protein boost mid-run
>>37946639
I'm pretty sure they sell this 'anti-chaffing' stuff you apply to your thighs which acts as a lubricant of sorts especially to women.
I'm 60kgs and am pretty lean and toned, I was thinking of incorporating morning runs in my routine at least once of twice a week.
I don't do any form of weightlifting as I only do calisthenics and martial arts. Will running benefit me?
>>37947456
yes
>>37947059
Enlisting lad?
>>37942535
I have asthma. I tend to use it to my advantage e.g when im struggling to maintain pace or pick up speed, using your inhaler increases your oxygen intake.
>>37942631
you've got shin splints mate. Take it easy
>>37942017
how do you guys deal with the need to regulate your breathing and the huge wad of extra concentrated saliva that builds up when you are fatigued?
towards the end of my 2 mile run when im tired as shit (yes i know im fucking out of shape) my breathing is pretty much the most important thing to me, however invariably my mouth gets filled with saliva. at this point i have to either spit it out, swallow it, or keep it in and continue breathing. spitting it or swallowing it ends up with my skipping my breathing and it fucking sucks. how do you guys deal with this?
beginner runner here i know i was using the wrong shoes when i started. so i bought new shoes & waited 3 days, but today i still have in the spot on the picture it feels like i bruised the bone or something nothing major just annoying should i rest 5 days or just keep going & hope it toughens up?
>>37947903
Already enlisted. Army posted to a Navy base. Ive got a fitness test coming up and my overall fitness has gone down from 'dat Navy life.
Found this 5 mile mountain trail near me so I decided to give it a go. Ran the first 2 miles then started walking the declines and running the inclines for the rest of the way. It was like 95 outside and I got this kickass endorphin rush so I ran the entirety of the last mile. Felt good man
>>37942963
Though mileage is one of if not the most important thing, I would dispute 6x200 being a bad 5k workout. Speed maintainence is important. I recently did a workout of 5x200 with 2:00 standing recovery. I'm a 15:40 5k guy, so a little over 5:00 mile pace, and I was doing those reps between 29 and 30 seconds. It makes other sessions like 10x600 at 5k pace feel much easier coming through at 37.5, 1:15 for 200 and 400 en route when a 30 feels smooth.
>>37948689
Negative splits lad.
First lap at 8.5, ad .1 each lap until the final lap, then just go whatever the treadmill lets you go.
Do this once maybe twice a week, increasing the starting speed as you go.
Managed to knock mine down to 9:53 last week, proper chuffed.
>>37943533
That will improve sprint speed, which in a roundabout way improves distance speed, but the most important training you can do for a given race is goal pace training. The caveat is that such training requires a wide range of other workouts to perform safely. For example, in college I knew I was ready for a low 15 minute 5k when I could do five by one mile in 4:50-5:00 range with 3:00 rest. But to do that workput, I needed to be able to do 10x400 in 68 and 10 miles sub one hour and 8x200 sub 30 and 4 miles at 5:20 pace. These all feed into each other, and all help you get faster.
>>37948639
Concentrate more on breathing in your nose and out your mouth, it isn't just a meme.
Do the "in 2-3-4 out -2-3-4" technique when going fast.
Take tiny sips of water every lap (.25 of a mile) or so.
>>37943212
Box squats were a staple in the strength program my college's lifting coach wrote for the sprinters and mid D guys. Box jumps. Explosive half ROM squats with light weight.
>>37947292
Body Glide
Run Guard
Two good brands, same product. Used to manage a running store. Great for nipples, thighs, under arms, crotch, etc.
>>37948769
how stupid of me, i probably shouldve googled breathing methods for running.
is it ok to just breathe through your nose for the beginning? usually i try to regulate my breathing through my nose which lasts me about the first.... .75 miles before i start needing to breathe through my nose out my mouth. the last .50 miles i breathe exclusively through my mouth
>>37948725
>>37948763
>>37948774
I'm all of these btw, former D1 athlete, former running store asst. manager and purchasing manager, current competitive road racer and husband to an equally competitive woman who also is fast, so I know a fair amount about women's issues if any femanons have questions. AMA if interested I guess.
>>37948814
Stick to using both for the whole thing or else you're going to be changing your body's oxygen supply half way through.
But the most important thing is to just run more.
You're going to get out of breath as fuck, but soon that will be fixed. Then it will be the overheating that will slow you, but that will be fixed. Then heart pain, then nausea, then dehydration, then leg cramps, then shin splints, and then after all of those things are fine, you are able to run 5 times as far, and then you will have the same breathing problem.
>>37948856
question: ive been trying to run on the balls of my feet but invariably my form deteriorates at some point during my run.
ive noticed my ankle gets sore about 5-6 hours after my run and it stays sore for the next couple days, during which i don't run again for fear of aggravating my injury and causing permanent damage.
is this something that all new runners deal with or is this just an indication that my form still needs work? i doubt its my sneakers i barely have 50 miles on them at this point.
should i run even though i have the pain or should i continue to wait it out until my ankle is pain free before running again?
>>37948882
could be the certain type of sneaker that your form isn't used to. just be careful with it. it's one thing to work through injuries, but with running you'll end up fucking your shit up permanently.
>>37948882
I have the same issue with regarding running on my balls. (hue)~
I tend to make the compromise of ONLY running like that uphill and the rest of the time I run heel down simply because it's what's comfortable for me.
For the pain, I'll say don't run on sore feet,. and apply heat spray/pain killer gel right after a run, this also cures shin splints.
>>37948913
>fucking your shit up permanently
do you think i'll be alright if i just wait until my ankle fully "heals" inbetween runs or will i still end up fucking my shit up?
id like to run ideally every other day but with the ankle pain it stretches my runs out 3-4 days until i feel 100%
>>37942017
Hey fellas, possible new runner here.
So the only thing that is interesting to me about running is that i can hit more pokestops and catch more pokemon is less time.
Have any of you had problems handling Pokemon Go and running?
How long will it take to go from a terrible 4.1 on the beep test to a 7.8?
hey /run/, what do you guys wear when running?
today: 4.41 mi in 45:00, treadmill, 230lbs.
https://youtu.be/ewWEgQnQlc4
>>37942017
I can run a 5:40 for one mile, but I've recently discovered that my endurance sucks and is holding me back. I only run 4-7 miles per week, and I've been running for two months.
How much can I up my weekly distance without getting injured?
>>37948935
i'm honestly not sure. i run everyday and couldn't do without it, but i've NEVER had any injuries or soreness. maybe you should try going for shorter runs and building it up slowly? how far do you run?
>>37948943
the only thing that i ran into is that the battery saver mode blows and sometimes the gps won't update properly. they need to put a feature to lock your phone completely, but still track time.
>>37948965
when it's hot a tank top, shorts, and nike free's or nike revolution 2's.
>>37948985
what kind of shorts? 7 inch or 5 inch?
I'm looking to revive 70s and 80s athletic fashion.
>>37948967
go slower and push yourself. if you run one mile then make it so you run two. you have to have the mindset where you CANNOT stop.
distance>pace
whenever i go for a run i know that once i hit the button to track my run on runkeeper, that i won't stop. the only time i stop is if i get a stitch in my side, which is EXTREMELY rare.
>>37948641
anyone?
OK /run/ get your dicks out, it's time.
1 mile: 6:36
1.5 mile: 9:53
5k: 21:27
4 mile: 31:35
5 mile: 38:37
10k: >soon
10 mile: >lel
Half marathon: >lel implying
Marathon: >tfwno
>>37948985
i run 2 miles. i get a sort of soreness in my ankle that lasts a couple days after my running sessions so i can only run at most 2x a week.
im trying to run almost exclusively on the balls of my feet but i know during the last quarter of my run i catch myself slipping
>>37948997
i think the one's i run in are 7 or 9s. i'd go shorter but i'm a pussy who cares too much about what people think. i live in a small town so everyone sees me.
just go with whatever you find comfortable. i'd probably nut if i ran in 5 inch shorts. sounds god tier.
>>37942017
I've been noticing that sometimes I get sharp pains on the insides of my lower legs, around my ankles between my shin bones and calves (I know it's probably a tendon if that helps), after running or sprinting. Is there something I'm doing wrong form-wise with my sprints or jogs?
>>37948998
No don't get me wrong. I'm not a fatty, and I can run indefinitely if needed. I just don't want to get injured since I only run 3-7 miles/week right now.
>>37948641
rest dumbass
how do you guys balance lifting and running? I lift 3 times a week and swim on my rest days, but would like to incorporate some running too. I'm willing to let it cut into my lifting, but I dont want to drop it completely in fear of becoming hungry skelly
>>37949017
1500m - 4:13
1600m - 4:29
3000m - 8:55
3k SC - 9:44
5000m - 15:40
10km - 32:17
HM - 1:13:43
>>37949022
any specific brand you're keen to?
>>37949073
i lift and then run right after.
on days that i don't lift i still run. i run 20+ miles a week, sometimes over 100 miles a month and i'm nowhere near hungry skelly. i think running helps because you get hungry as fuark from running so much. it's helped my cut so much, but at the same time i could binge eat and bulk no problem too.
>>37949238
adidas or nike.
>>37949246
So your running doesn't cut into recovery at all?
>>37949355
nope. eat properly and run.
running has helped me in so many ways. i don't think i could ever go without running now.
>>37949025
Pls help
So guys, I currently do 30 minutes per run, now I so 16-interval-8-interval-6, but I'm improving towards a full non-stop 30 minutes run
I don't want to lose more time, but I still want to improve speed, any suggestions? How would I know when I surpass the aerobic/anaerobic limit?
>>37948967
>>37949065
>How much can I up my weekly distance without getting injured?
You can certainly go up above 3-7 mpw. What's the highest mileage you've ever done before? My guess is if you keep the pace controlled you won't get injured jumping up to that relatively quickly (add like 5 mpw for however many weeks) and then from then on you could spend about 6 weeks upping 5 mpw every other week. Sign up for a 5k or 10k to do soon after that to measure progress.
>>37949589
The highest mileage I've ever done at once (yesterday) was 3.8 miles. Before that I had a 2.4 mile route that I would run occasionally. I'll try +5pmw and see where it gets me.
Now it just means balancing my schedule as I train for the 1 mile. I've got:
>easy runs
>tempo runs
>HIIT
>rest day(s)
How many of each would you recommend each week?
>>37950182
*mpw
Powerlifter here
Been jogging weekly to prevent the inevitable heart attack, just doin a nice and easy 25 minute 5k
But why do I always have to shit three to four times in the two hour window after?
>>37950182
build up to 30 mpw of easy running (no workouts), then add workouts and do this
4 days 5 mile runs easy pace
1 day tempo, 2 mile wu 20 mins at an effort where youre running fast but not fast enough that your legs feel tired at all 1 mile cd (total of 5-6 miles I would think)
1 day 2 mile wu, 5x600m @ 5:40 mile pace, 3 min rest between reps (this will be tough) 1 mile cd
ideally you should add a long run in there of 6-8 miles, but first you should get to a point where you're actually running something for mileage. You get 2 days of rest and keep the tempo and the mile workout as separate as possible, maybe one monday the other thursday.
>>37950530
>4 easy runs per week
Are easy runs really that important? Up until now I've only done like one easy run.
>>37949017
800 - 1:48
1000- 2:21
1500- 3:44
3000- 8:26
5000- 14:51
Marathon- 3:16 (hilly trail marathon)
50km 3:47 (hilly trail ultra)
150km 19:18 (hilly trail ultra)
>>37942017
Beginner Runner here, is it more important to focus on my timing or distance?
>5k: 32min
I've tried turning up my speed but the faster I run I've noticed that I've also gained knee injuries. Tried 10km once and finished it in under 80min, yet I'm not sure whether to strike a balance between constantly maintaining my form or trying to beat my personal timings.
>>37950752
What do you weigh?
>>37950759
53kg, forgot to add my normal posture used to be hunched so I'm working on it everyday, but I still feel like my form is wrong
>>37950778
LONDON
O
N
D
O
N
>>37950778
Gurl imma give u a workout nomesayin?
>>37950778
If you're a beginner then you need more advice than you can get over the Internet.
Where do you live? Maybe if you're nearby I could stop over sometime. I can help you train pls.
>>37948955
not this guy, bumping for interest.
I started at a 6 now at 9.1 after 4 months
Need 10.1
5'11 173lbs. Currently doing 400 and 800m intervals 3 times a week on a cut to get down to 160.
>>37950752
i feel distance. i'd rather be able to run 10 miles at a decent pace than 5 miles at a fast pace.
it's ultimately up to you. i feel there are more health benefits the further you go.
Sub 15 minute 5k reporting in
Smoke and drink daily
White 6ft 165 runs less than 15 miles weekly
No I don't know why I'm so fast but I'm thinking about getting better because I found out runners prime is around 30 so if I get a blazing time a coach will have to give me a shot regardless of anything else.
Will be getting healthier in the next months want to have sub 4:30 pace on 5k in 6 months and after that I'd imagine I could get pro training
I run in heavy combat boots
>>37948955
4.1? Fuckn hell man.
>>37951058
Kek. Almost had me m8.
>>37950678
Whats your height/weight/age
What is your training routine
How many years did it take you to get to that speed from a 6 minute mile pace?
Any workout schedules for a 5k?
Cross Country season is coming up
>>37950785
>>37950795
>>37950836
>going for girls
what a bunch of fucking faggots
pretty good ran, 6 miles yesterday, tomorrow I'm scheduled for 12, maybe one day I'll run a marathon
>>37942113
I'd amp it up bro. 13 miles a week isn't that much at all. I'd aim for at least 25 (40k) week, not counting interval training, and keep increasing it from there. Running is like lifting, you have to keep pushing yourself to make progress. Run 5-6 days a week. Add 3-5 total miles (5-8km) every week. And don't do the same militate every run. Go on long runs, recovery runs, base runs. Also do sprints like 2x a week after normal runs, and for interval training do 600-800 meters x6-8 or something like that. Remember to stretch, do core work, etc, etc. Idk how serious you are but that's my advice.
>>37951568
Thanks for the advice man, as I said earlier in my replies I will be upping my mileage each week. So say adding 2k to my long run and 1k to my shorter runs each week.
I want to get pretty serious, I originally started because it was good for insulin sensitivity (type 1 diabetic) and when I noticed in the three weeks I'd been doing it my time improved from 32 minute 5k's to 25 minutes, I now just wanna push myself to get the quickest time possible for me.
The sprints after normal runs sounds difficult though, would this be like a short but intense 15 minute workout after a light 30 minute
what's wrong with just running for fun? i have no interest in getting faster, I just want do the same path everyday and burn a few extra calories
I have a half marathon in october. I've gone from bad runner to ok since march. longest i ran in one go was 10k and that was 1:05:14.
What should i be focusing on?
Current schedule:
Monday - Rest
Tuesday - Recovery Run 3K
Wedesday - Rest
Thursday - Front squats etc + 10 minute HIIT
Friday - 5k
Saturday - Front squats etc + 10 minute HIIT
Sunday - Long Run
Starting next Friday is when I'll start my longer marathon training runs than just what I've been doing now:
>Monday
3 miles, 10 hill sprints, squats, deadlifts, and box jumps
>Friday
6 miles
>Saturday
2 hours (since the place I run on this day doesn't have mile markers)
>Sunday
1 mile recovery run
I may switch around the days and add in races to help with speed work since that is when I do my best and really push myself the hardest.
>>37952017
That will get boring and setting goals helps you improve. Why just stay static in something? Isn't that the point of fitness/life?
You workout to improve yourself and your health. It should be the same in all aspects of life, work, studying, relationships...
Is the B210K a good program to be following if I've done C25K and comfortable running 5ks around 25 minutes?
>>37946566
I need to know this, Joining the Army (British) requires being able to run it 1.5 in under 14mins.
Its not too bad and i'm improving loads, How do you guys breath steady while running?
>tfw cant run 1.5 miles in under 14mins
>>37952500
>14 minutes
check your privilege
RAF, not RAF reg the infantry, but just normal engineering for RAF is 11:11.
See >>37948739 and >>37948769
t.1.5 mile 9:53, started out at over 15 minutes.
>>37953104
Im going for Army Air Corps, Considered RAF but nah.
>>37950599
>Up until now I've only done like one easy run.
And that's why your endurance sucks. Yes, easy runs are that important. About 50% of a typical professional runner's mileage is at an easy "I'm hardly working" pace and then another 20-30% might be at a faster easy pace, letting the gears fly without raising the effort (in xc skiing we call this Level 2). 70-80% of a serious runner's mileage then is just putting in the miles So if you want to get good enough that you properly scale between distances such that if you run 20 s per mile slower you can run twice as far at that pace, then you'll need the base mileage to develop that. Easy running grows capillaries and strengthens mitochondria which allow more efficient oxygen use, and only thousands of easy miles will get you a strong aerobic system.
>>37950752
>is it more important to focus on my timing or distance?
The fastest times will come from running the most distance so go with that, anything north of an 800 for a beginner is going to get fastest by just running as much as you can.
>>37951058
This reminds me of all the basketball players in high school who did a "mile" time trial around the court that was probably more like 1200m, many achieving sub 5 min "miles". They then challenged all the distance runners on the track team to a mile on an indoor track and the only person who broke 6 was a kid on the xc team who played basketball in the winter.
>>37952017
I don't think there's anything wrong with that and the vast majority of runners are just like that.
>>37952077
>What should i be focusing on?
Long run for sure. Drop the HIIT too (the half marathon is like 96-98% aerobic, it's doing nothing for you) and add more mileage. Maybe add a long tempo run starting at 3 miles and building up to 4-6 at half marathon pace or slightly slower. Long run should get up to at least 10 miles and should be 20-25% of your weekly mileage so at the very least a half marathon buildup should get up to 40 mpw. That being said if the race is in October there's not a whole lot you can do, just add 10-15 mpw and make sure you've ran at least 8 miles straight at one point before the race.
>get back into running a few weeks ago
>fitness so bad, took half an hour to do 5k
>tfw shed 5 mins off my time since then
Feels pretty good brehs
what's the best running app where I don't have to sign up for some bullshit
I just came back from a 31k run. First time running this much. It was pretty hot (23C sunny) but I survived.
Legs are feeling it though.
>>37953789
ice bath
I downloaded the 5k running app thing from the Play Store and I'm on week 5. I can now run for 8 minutes without getting too tired, but I gained 5 pounds.
>>37953937
Eat less
>>37953917
I didn't even think about it! I'll use some ice packs I have instead. Thanks anon
>>37953789
Congratulations! Doing that kind of distance is tough. Did you do that distance in prep for a marathon? If so, my guess is that you are good for the taper now.
>>37942535
I use some cheap running shorts I found on Amazon. Cost like $13. I forgot the name. Maybe On The Run.
>>37954033
Thanks! It is indeed part of my marathon training. I still have a couple of months to go though, and I want to go up to 35k before the taper. I definitely don't feel ready yet, but I hope that's just cause I've been running on tired legs!
>>37953937
Been considering this. Did you gain 5 pounds because the running made you really hungry?
Some of the weight could just be you developing muscle related to running
I usually do a quick treadmill routine
>20~23 min 5k
>finish with 5 reps of 12mph sprints 30 secs on 30 off
Pretty fun switch from boring distance
>>37955778
>30 seconds
>on a treadmill
most of that time is just changing the speed mate.
do 60 seconds slow, 120 fast like you should be doing.
>>37955833
I set it to 12 and just jump on and off every 30 m8
>>37955970
>he doesn't speed up nor slow down
You're not getting much from that, plus yo ucan't accurately keep track of progress mate.
>>37955970
I think I just became retarded after reading this
>>37955970
>>37955970
mate....
>>37952408
>he B210K a good program to be following if I
Could you link it? You are not really going from B25k, you are going from 5k to 10k. If you are a guy, you could also probably get down to 21 minute 5k with some dedicated training.
>>37954938
I've been out of town for business all week and I've pretty much been eating a little too well at some restaurants...
>>37959493
Ah the good old cheat week
>>37954033
DO NOT TAPER AT 31kms man. Stinky Advice.
![7f882e10c2c3cf70acc3a2d6e99dd190[1].jpg](https://i.imgur.com/GGsqiFK.jpg "7f882e10c2c3cf70acc3a2d6e99dd190[1].jpg")
Couch to 10k. Can it be done in 10 weeks?
>>37961832
Yeah, if you're not fat.
Can someone check out this schedule and tell me what you think? I'm training specifically for the 1600m.
>Monday
easy run (6-8 miles)
>Tuesday
HIIT - 4x 400m, 4x 800m
>Wednesday
easy run (6-8 miles)
>Thursday
HIIT - 4x 400m, 4x 800m
>Friday
easy run (6-8 miles)
>Saturday
tempo run (4-5 miles)
>Sunday
rest day
The 400m repeats will be done a minute faster than my race pace of 6 min/mile, while the 800m repeats will be done a minute slower than race pace. Easy runs will be done at 8 min/mile, while my tempo run will be done at 7 min/mile.
>>37951083
6ft/145/17-18
I ran man. I ran more than I should have and harder than I should have. 1x long run a week, 2 track sessions mostly 300,400 and 600 with some 1000 thrown in then 4-6 additional runs per week. I didn't really ever run easy. Had more injuries than I should have had.
I was an average runner when I started but it didn't take long before I developed some mongrel then my times started to drop. Couple of decent yrs should drop your times but if you work hard and you're a 6min miler you may not have a 4min mile in you anon. All depends on what feeds your goals.
Anyone here use any ADHD medication?
Got recently put on Concerta and I'm wondering how big of an effect it will have on my cardio since running seems harder than it did 3 weeks ago when I had to stop due to a kidney stone and I'm unable to tell if it's the concerta or the fact that my hemoglobin is down like 10% from the norm.
>>37962148
How fast do you plan on being over the mile? What times do you run your 4's and 8's on and what recovery do you take? It's a very simple program you've listed with no variety really. Where is your speed coming from? You need more anon. More speed and most likely more intervals.
>>37962224
My goal is to eventually run a 4 minute mile. My 400m's are going to be run at 5 min/mile with 2 minute breaks, while my 800m's will be run at 7 min/mile with 60 second breaks.
My fastest mile time is around 5:50 right now, so I have a lot of improvement to make.
>>37962269
Mate That's an insane amount of recovery between your 400's. Do you have a coach? I'd suggest talking with one. Your routine needs big changes dawg/ throwing out the 4 min mile goal at 5:50 PB is quite the statement. How old are you?
>>37962320
I don't have a coach, but I figured that's a good recovery time for a pace that's a full minute faster than my normal sustained max pace. I'm open to any suggestions though. How should I change my routine?
>I'm 25 btw.
>>37962378
I'd suggest working on halving your recovery time. Start slow and work off a minute recovery for 400m. You also need some 300's and even 200's leading up to your races but that's a whole other story. You want to run 75's 400 off 2mins try off 90 straight off the bat. No point in running 'fast' if you have enough time to have a coffee between reps. You have to work hard at the track and low recovery is the place to start. Ditch 800's until your 400's improve a tonne. 2 laps is a long burn when you're inefficient. As a guide, when I was running at your goal pace as a kid I could do 15x400 on 60 seconds with 60 seconds recovery. That was on grass and solo during a regular week of training. That's where you'll need to be at hombre.
>>37962423
Aight thanks m8.
Fuck everything about summer. Gotta wake up very early for a run, or suffer in the afternoon heat...
I don't think there's a store nearby where you can run on a treadmill and an employee tells you what kind of running shoe you need.
How do I figure it out by myself?
>>37963897
>suffer
>not running in the heat, adapting to the high temps and making running feel like a walk at the same pace once the temps go down
>>37942017
I used to run daily but because I'm trying to gain weight (very underweight), I stopped all together and only do free weights and machines. I even stopped running on incline.
I think a made a bad choice and I miss the runner's high.
>>37949025
see shin splints.
1. check your running form, specifically how you are landing on your feet.
2. make sure you have proper shoes. running stores can usually analyze your form and "prescribe" you proper running shoes.
3. even with the perfect shoes, if you run too frequently you tax your joints/bones and can lead to chronic pain. if you are running everyday, try breaking it up to every 2-3 days.
t. cross country, marathon runner
>>37949017
1 mile: 5.07
5k: 18:03
26.2: 3:55
>>37964097
Breh just run and eat more
>>37963906
buy many pairs of trainers try them all.
>>37963906
>How do I figure it out by myself?
The "wet footprint test" is a start (albeit flawed, without seeing your gait).
Get your foot wet, and step on something that will allow you to see the footprint.
A large gap between forefoot and heel (in the arch) generally means you should buy a neutral running shoe (sometimes just called cushioned, or even performance for the lighter models).
If there is a moderate gap that can change with more or less pressure on the foot, then a shoe with "guidance" might be best. It has medial posting to slow overpronation (most people fall into this category).
If there is little to no arch present, you might need a "control" shoe (or if you are very overweight). This shoe reduces overpronation at the highest degree, at the expense of being stiffer and a little heavier.
>>37962148
Split up the intervals into cruise interval day and race pace day
>Tuesday
2 mi wu
strides
10x400 @ current mile pace or slightly faster, 400m jog rest in between
1 cd
Your 400s are too fast and are just going to rip you apart, basically trashing the rest of your training. They should be at current mile pace, perhaps shifting to a tentative goal pace (maybe 5:30-5:40, but not 5 flat). When this becomes easy drop the rest to 1 min/200m jog, and when you can hit that you don't even need to run a race to know you can hit your mile time at that pace.
>Thursday
2 wu
8x800 @ 6:40 pace w/ 200m jog rest between
1 cd
Make wednesday a shorter easy day like 4-5 miles and then make monday a longer day like 8-11
I wouldn't set a "pace" for your tempo day--that tends to make tempos harder and more racelike than is necessary, and you will always feel more recovered some days and less other times. Rather, just let it flow and run freely. John Kellogg who coached the Cornell team puts it this way
>For the lion's share of "tempo" running, malmo has it sussed. KudzuRunner also has it. It's the kind of running you can find yourself drifting into on a regular daily run simply because it feels so good -
provided you have the wherewithall to recognize when enough is enough at that pace and have the discipline to end the run before you start pushing.
Just go out for a run on Saturday knowing that you're going to progress to whatever feels best. The classic "tempo" run that came about from progressively shifting up the gears to a cruising effort should not be hijacked by slavery to a watch.
>>37962269
>My goal is to eventually run a 4 minute mile
In which case you should also consider building up to 100 mpw at least. 4 min. mile is all-american D1 tier and you should know that even of all the talented sub 4:20 high school milers only a tiny percentage of these dedicated future college runners ever run a 4 minute mile in their life.
>>37962269
>My goal is to eventually run a 4 minute mile.
What is your best 400m flat out?
In addition to glute bridges, what are exercises I can do to strengthen my hips/butt?
>>37945318
in the beginning it is hell, but once you get your lungs in shape, you'll get runner's high
I'll go run 3km, then do Scooby's pushup routine
About to do my first ever 10k, this will be the furthest I have ran on a single session without slowing.
Is 50 minutes a reasonable first try?
>>37965571
50m is a reasonable time for a first 10k, if this is not a race though, don't focus on the speed, just try to finish the distance at a constant pace without getting winded.
