Food/Diet and training hobbies
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@Stuart-Capstick What martial arts do you do?
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@lee-woodman
I should have explained better.
With intervals the idea is that you run each of them at the same speed. To allow that you rest for, say, 2 minutes between each.
Consistency of pace is the key. -
1 speed session (best for me was 5x1k as I needed speed endurance as opposed to speed) at 20 secs per mile faster than race pace (5k 20 mins is 6:26 per mile or 4 min per kilometer, so the session was at 6:10 ish or 3:45 ish)
When you say 5x1K, excuse me if its a stupid question, but how do you split it up? Do you do 1k then rest, 2nd 1k then rest again etc or 1k at XYZ pace followed by 1k at a much slower pace then back to the 2nd 1k at the quicker pace and so on?
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@stuart-capstick Like I said I did 5k the other day after not running for months (and probably 4 or 5 runs in the last year) and it felt a comfortable but quick pace. I never normally time myself, I just happened to clock the time I left and time I returned. I know I can go faster and for longer with a bit of structure to training so will put in place what you did.
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@lee-woodman
You're right about marathons. Massive time commitment if you want to actually run it. You need a couple (well, more, actually) of 20 mile runs; a time commitment of 3-4 hours, in addition to a load of 10 mile runs.
Done one marathon. Enjoyed the actual race, but the training got to be a pain.
Just listen to your body. I found the fast sessions to be fine/enjoyable even, the tempo runs felt like they were giving me the most benefit, but probably the long runs were the key ones.
I'm tempted to try a 5k time trial tomorrow for the craic. -
@stuart-capstick Cheers, sounds like what you’ve suggested isn’t too dissimilar to what I had in mind just with a few ‘tried and tested’ tweaks. I toyed with the idea of just increasing my overall endurance and maybe work up to marathon distance but it’s quite a big time commitment really; finding time for a 30 minute fast run isn’t too difficult. I’ll put what you suggested into my plan and see how I get on, I know 40mins is a push so increasing my speed endurance is the main factor. I could run the pace no problem OR I could run the distance but not yet both
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@lee-woodman
I used to run a fair bit before I realised I'm not talented enough to run, do martial arts and play badminton at a decent level. So, running now is purely for conditioning.
I hit the sub 20 5k and sub 1:30 half marathon quite a few times. Just managed a sub 40 10k (PB 39:55).
What worked for me was something like this:1 tempo run- 4-5 miles at about half marathon pace or a little faster
1 speed session (best for me was 5x1k as I needed speed endurance as opposed to speed) at 20 secs per mile faster than race pace (5k 20 mins is 6:26 per mile or 4 min per kilometer, so the session was at 6:10 ish or 3:45 ish)
Running up hills- find a steep hill or set of steps and do 15 reps (I still do this- perfect for the "rubber legs" feeling)
A long run of 90 mins- any pace you likeJust a question of what you find best.
Sub 20 5k is just eyeballs out as fast as you can.
Sub 40 10k, for me at least, was down to fine timing of every kilometre (start slower and pick it up worked best for me) , discipline and pain management. Easily harder, for me at least, than sub 20 5k or even half marathon sub 1:30. -
Went for my first run in months last week, only did 5k but i went out quite fast and managed to keep my pace up to finish in a tad over 26 minutes. I’m going to follow an actual program as I’ve only ever casually run, hopefully I can push myself to hit a 20:00 5k and then after that a 40:00 10k. I’m thinking the following (the days will vary dependent on schedule but will likely be 3 day per week):
Day 1 - Longer run - Slow pace, increase weekly upto a max of 12km
Day 3 - Fartlek - About 4km - Pace/intensity can be increased/decreased as necessary
Day 5 - Tempo run - This is to establish the required pace. Maybe 5km total - 1km slower pace, 1km at required target pace, 1km slower, 1k target pace, 1km slower. The ratios can be adjusted so I’m training at race pace for longer periods
I’m very active at work anyway (usually do 17000 steps per day at work walking/light running). I’d be interested in any suggestions on the schedule, I’ve never gone beyond ‘run further than last time’ but would like to get sub 40 minute 10k
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@matt-wood said in Food/Diet and training hobbies:
@ryan-carruthers I had two of my discs burst (herniate) their jelly innards onto my spinal column. The surgeon had to cut the sticky jelly stuff out of the disc and pick it off the nerves. End result is constant pain (MUCH less than I was in though) and a disc with a whole in it. Consultant described it to me as an open tube of toothpaste, it will be fine if I'm careful, be stupid and and it will be as if someone squeezes that tube, meaning I would need the same surgery again.
Im lucky really, could have been much, much worse so I am grateful even if I moan about it at times lol. Just means I cannot do anything where I hold myself in a bent over position...(keep it clean!) Lookin at you @John-Folan
Cant do deadlifts or squats but most other things I am fine with. Wouldnt be able to do a bunjee or parachute jump, but as if I would anyway!
I love sprint work, its fantastic for posterior chain and really quick to finish a workout. Just have to watch out for those hammies
Cant go wrong with Mr Orton, serious runner that!
Whatever do you mean?
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@ryan-carruthers I had two of my discs burst (herniate) their jelly innards onto my spinal column. The surgeon had to cut the sticky jelly stuff out of the disc and pick it off the nerves. End result is constant pain (MUCH less than I was in though) and a disc with a hole in it. Consultant described it to me as an open tube of toothpaste, it will be fine if I'm careful, be stupid and and it will be as if someone squeezes that tube, meaning I would need the same surgery again.
Im lucky really, could have been much, much worse so I am grateful even if I moan about it at times lol. Just means I cannot do anything where I hold myself in a bent over position...(keep it clean!) Lookin at you @John-Folan
Cant do deadlifts or squats but most other things I am fine with. Wouldnt be able to do a bunjee or parachute jump, but as if I would anyway!
I love sprint work, its fantastic for posterior chain and really quick to finish a workout. Just have to watch out for those hammies
Cant go wrong with Mr Orton, serious runner that!
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@matt-wood What surgery did you have?
Oh have I
I used to put these in 2/3 times a week at my leanest lol loved them, I've got them built into my training at the moment - following Eric Ortons plan. -
@ryan-carruthers Yea had surgery on mine at 32 so I should know better
Was walking the dogs in the woods, some uphill, also had a weighted backpack on so should have expected it really
Proper dumbass at times Your distance will come with the consistency you are putting in, that is the easy part really.
Have you ever tried putting in the odd session of sprints, up a slight hill if you can, massively helps with posterior chain strength. Only needs to be 20 mins.
Be warmed up properly if you try it and maybe not go 100% for the first few times until you get a 'feel' for how your muscles react.
Jeff has done a good sprinting vid here:
I would probably add to this to go for a walk straight after, maybe 20-30mins. Then stretch out all the posterior chain muscles when you get back.
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@matt-wood Backs are brutal aren't they - proper debilitate you when you get a twinge in the back.
Uphill or anything different when walking?
Yes, loving it to be fair - feel stronger than I've perhaps ever been running but not the distance yet.
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@ryan-carruthers Sounds like they are really working out for you
Good dedication to keep running in this weather too.Not done anything for 3 weeks now as I hurt my back walking of all things! I was panicking for a while but it does seem to be slowly improving. Should start some stretching this week and some light, light weights next week.
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@matt-wood Yes just been for one
5K/6K with the barefoot trainers - I bought the Freo wobble boards - WOW they've had a massive impact on my calf strength.Noticed my tight calves are pretty much gone now as well. I am only wearing barefoot pretty much all the time now - Are you getting any training in?
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@matt-wood Trifle is a weakness of mine lol
