For the MFP runners

mak061
mak061 Posts: 19
in Fitness and Exercise
Who's interested in learning about how other people run?

Q: When you go for your run, how far do you go and what pace do you keep?

I generally do 4kms and keep a 5.15min/km. At the moment, if I try and up the pace, Im generally heaving at the end. My breathing pattern is: inhale for 3 steps, exhale for 3 steps. But correct me if I am wrong :-)
I want to increase to 5kms, and also do 10kms moving forward.

Q: Can any runners give some tips on endurance when running?

Replies

  • likitisplit
    likitisplit Posts: 9,420 Member
    Depends on the day. I do a mix of long runs, easy runs and speed work. Most of your running should be in the easy (conversational) range. I have the Runner's World book on breathing but haven't read it yet so I can't offer advice.

    To build endurance when running, run more. Do both long runs and speed work. Lifting weights also helps.
  • Run_Forever
    Run_Forever Posts: 147 Member
    My runs range from 5k to about 12k. I usually only do 5k and 10k races so I don't run much more than 12k for any given run. I run 5 to 6 days a week and my pace will be around 5 to 6 minutes per km except I do a hard 5k run once a week where I run it as fast as i can (3:45 per km to 3:55 per km)

    For endurance don't stop when you want to, battle through it, that will help in the long run. Also like vardaeml said long runs and speed work will help.
  • KristiRTT
    KristiRTT Posts: 346 Member
    I try to run at least 4 miles if not 6 before work 4 days a week, and a long run of 8-10 miles on weekends! My pace is slow, 10 mm for long runs, 9 mm for shorter runs! But I enjoy it, I started running because I didn't think I could. I kept running to see how far I could get! 8 months after I started I ran my first half marathon in 2:09. Now I have my eyes on a full for next year. I like to push my limits, and I love the fact that I can practically eat anything when I run and not gain weight!
  • scottb81
    scottb81 Posts: 2,538 Member
    Q: When you go for your run, how far do you go and what pace do you keep?
    When running by myself I usually run mostly by time. The most common for easy runs are:
    60 min - 7 mi
    75 min - 8.5 to 9 mi

    Long runs are usually 2 hrs and by myself about 14 mi or with a group about 13 mi.

    Recovery runs are usually 30 to 45 min so anywhere from around 3.5 to 5 mi.
    Q: Can any runners give some tips on endurance when running?
    Yes. The best tip is to keep the intensity in the right place for optimal aerobic development. That is between 70 to 80% max heartrate with a HRM. The vast majority of your runs should be here. Lower intensity is ok also but improvement will be slower. Lower intensity is good though for days you are tired or otherwise need recovery.
  • mak061
    mak061 Posts: 19
    Thanks Scott, that's very good.
    Well there you go - I have a Garmin Forerunner and use the HRM and a recent good (for me) run of 4kms in 20.48 (not sure what this is in miles) and according to Garmin, average HR was 177 and max was 188 and % of max was 96% and 102 % respectively.
    I am 19, therefore MHR is 201 right? So ... not sure what the go is there?

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