ams "can't run that FAR when running that FAST"
amsthegreat
Posts: 228 Member
Since I can walk for hours, I think it would be best to set a speed goal. I currently jog/run comfortably at an 11.5-12 min mile pace. I have run a 10 min mile, but it is by no means easy. What I really want to be able to do is run comfortably (20-30 min) at an 8 min mile pace. Perhaps be able to run a 7 min mile, if I really push myself.
My game plan is to start training at the 10 min mile and slowly start adding time to the run until 30 min isn't a problem for me. Once I've mastered that, I'll speed it up a tad. With the increased speed I'll do the same as with the 10 min mile and increase time. I'll keep this cycle up until I get to my 8 min mile. This is how I got to the 10 min mile, so I'm hoping it continues to work. I'll probably throw in some random speed intervals as well to mix it up and test how fast I can run for shorter times.
I'm open to suggestions, so feel free.
My game plan is to start training at the 10 min mile and slowly start adding time to the run until 30 min isn't a problem for me. Once I've mastered that, I'll speed it up a tad. With the increased speed I'll do the same as with the 10 min mile and increase time. I'll keep this cycle up until I get to my 8 min mile. This is how I got to the 10 min mile, so I'm hoping it continues to work. I'll probably throw in some random speed intervals as well to mix it up and test how fast I can run for shorter times.
I'm open to suggestions, so feel free.
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Replies
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Welcome! I think that sounds like a great plan. I feel like the 10-min/ mile 3-mile point is a huge milestone for runners, once you get to that point, your options open up tremendously....from that base mileage you can train for speedy 5Ks, start to go for a 10k, or, IMO, even a half marathon with a goal to finish becomes a realistic option. I don't want to scare you with the half marathon thing though, I'm just saying you have a lot of choices once you build that level of endurance/stamina.
I think your plan sounds good, and if you want more specific training paces, check out the links posted in the resources section- it will help you figure out how slow to do the longer runs and how fast to train for the speedier intervals. I was at the level you're at now in april/may when I started on here, and I opted to build endurance first...so I got myself up to doing 10-12 miles of slow running, but I'm not sure that choice was wise. My background was running half marathons, so the long distances were what was familiar to me, but it took a lot of time and didn't really offer much progression. I think you are making a smart choice by focusing your training a little better than I did. Cheers!0 -
Thanks for the encouragement. It's nice to know someone else thinks my plans sound good. I mostly just wing it. Lol
I know what you mean about slow progress. When I started exercising I didn't try to increase speed much if at all. I was more focused on trying to add time. I wasn't really able to run any faster, but I could out walk just about anyone. However, when I started increasing speed I noticed that it was also easier to keep the slower paces for longer than before. Kinda like a two-in-one.0 -
Today's session:
5 min at 4 mph
3 min at 6 mph
7 min at 4 mph
15 min at 5.2 mph
5 min at 4 mph
10 min at 3 mph
I wanted to take it easy today, just in case my back decided to still be injured, but I think it's going to be ok.
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Since I'm new at this, I don't have any suggestions, but I love your motivation! What do you use to figure out your speed?0
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I'm very low-tech. I go by how I feel. I adjust speed based on how I'm feeling. That's why my run times very most of the time. Sometimes I will run a 10 min mile and then walk for the rest of my session. Other times I will run at a slower pace but for a longer amount of time. It's partly due to how tired I am. I try to push myself to run longer once I get to certain speeds, but some days are harder than others.0
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This is GREAT! Did you walk at all between those or do the whole thing straight? (Or is the 4mph a walk for you?)Today's session:
5 min at 4 mph
3 min at 6 mph
7 min at 4 mph
15 min at 5.2 mph
5 min at 4 mph
10 min at 3 mph
I wanted to take it easy today, just in case my back decided to still be injured, but I think it's going to be ok.
That's a fantastic starting point. You're gonna do awesome! :drinker:0 -
I just put the Cardio Trainer app on my phone. I'm hoping it will tell me how far/fast I'm going. I have no idea really how fast I walk.0
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This is GREAT! Did you walk at all between those or do the whole thing straight? (Or is the 4mph a walk for you?)Today's session:
5 min at 4 mph
3 min at 6 mph
7 min at 4 mph
15 min at 5.2 mph
5 min at 4 mph
10 min at 3 mph
I wanted to take it easy today, just in case my back decided to still be injured, but I think it's going to be ok.
That's a fantastic starting point. You're gonna do awesome! :drinker:
4 mph is my walking speed. I try not to go slower than that so my heart rate doesn't drop too low. lol0
