I used to be a regular on the "still at 5k" thread and was running 5k 3x a week. That was over a 2 years ago as I switched back to indoor climbing as my regular sport. However, it's now been a year since I did any exercise - but amazingly have managed to control my weight and not turn into a teletubby.
Sooo. I want to get back to running. I look at my lovely treadmill and I want to use it. Running outside is a no-no until the weather gets warmer (cold sets off my asthma).
Then I remember what put me off running, and that was being "stuck" at 5k, my best time was about 35 mins.
I read posts on here and start to feel excited about running again and one day I would like to do a race (ideally the Silverstone half) - but this reminds me of being stuck at 5k, then trying to do intervals etc. I think the problem is that if I'm going to do something I want to be good at it and I don't feel like I'm very good at running.
Xorro ...... firstly ......... man up!!! Do you think when Christopher Columbus first set off he said
'Oh the water looks a bit choppy today, I might discover America tomorrow instead'.
Do you think when Charles Darwin discovered a species of bird that didnt fit into his evolution theory he went 'Oh well maybe God did invent everything after all.'
Nope they manned up and got on with it.
Apart from finding yourself a training plan and sticking to it ....... One acronym for you. LSR ......or LONG SLOW RUN ...... by building one of these bad boys into your routine, you'll be able to increase your mileage which will have the side effect of increasing your speed over time. Remember the key is slow ..... it dont matter that a tortoise is passing you saying 'Move over slow poke' all that matters is the mileage.
Good luck soldier! No more excuses hey?
Thanks David. And I'm not a man, but point taken.
It's just that I look back on my running and remember working hard at it and not really feeling like I was making any progress. But then looking even further back I couldn't even run for 20 seconds to start with!
Will keep a LSR in mind as well.
What do you mean by 'stuck at 5k'? Were you trying to get down to a certain 5k time before upping the distance?
I got to 5k a month ago - in about 37 minutes initially, now about 34 minutes 45 or so - so, not fast by any stretch of the imagination. I am currently (well, this is the theory) stretching one run per week by 0.5k a week, so I'm now up to 6k - hhmmm, guess that should be 6.5 this week - doing one straightforward run of 5k and doing one 5kish run that includes intervals.
Now, in practice, I've not really got anywhere with the intervals yet, but I think that may take some time due to my weight, but I'm not too worried about it as I am managing to do the slightly longer runs.
As you say, the progress from not running ot running 5k is HUGE! Get back there and then just add a little bit on, and if one thing doesn't work, try another.
Xorro wrote (see)
Thanks David. And I'm not a man, but point taken. It's just that I look back on my running and remember working hard at it and not really feeling like I was making any progress. But then looking even further back I couldn't even run for 20 seconds to start with! Will keep a LSR in mind as well.
Sorry about that, I assumed with the picture of the bike that you were a bloke ...... easy mistake to make
You probably never progressed past 5k, because thats ALL you were doing. 5k, 3 times a week? Thats why I said a LSR. Thats the time to start pushing the boat and doing longer runs which will move you along. If you are doing 5k as your normal 'run', then I want to see nothing less than a 10k run on the weekend as part of your LSR.
Oh but maybe just 7 or 8k is good enough I hear you say.
No. 10k minimum, even if you have to crawl ...... no excuses. By doing this you'll find you'll push past the 5k barrier and the speed will naturally come over time.
So if this time next month I have not read a post from you saying youve just done a 10k run I will be very angry.
Now get on with it!
lol @ David.
I did try to progress beyond 5k and I do vaguely remember some longer runs - I definitely remember going out and just running for an hour without worrying about the miles to try and improve.
I think LSR might be the key though.
Run Forest Run -have you ever read "Run Fat Bitch Run" Its definitely something of a motivator!
Hi, newbie here but I had the same problem as Xorro. Not matter how hard I tried last year I was stuck at 5mins per km at best during races - 5k or 10k and that effort felt quite hard. I mentioned this to a friend of mine and he basically said that my training wasn't 'smart' enough and after a bit of reading there was a suggestion that you can become 'calibrated' to run at a certain pace. Running at the same speed during training several times a week was not only boring but doing nothing other than keeping me in shape. I now run 3 or 4 times per week and more or less every run over a two week period is different, some in more ways than others - a mix of different types of intervals, threshold, progression, long and of increasing distance over time although some still remain short easy recovery types. After three months of doing this my 10k race pace has fallen to 4:36 mins per km although I never ever run at that pace during training runs. I know this pace is slow compared to the majority on here but i'm pleased with the measurable improvement. I'm 46 and until 12 months ago i'd been on the couch for 10 years, the only excercise I'd done was walking the dogs. Now I can run 10 miles easily, in October 2012 there was no way I could run that distance.
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