Advice welcome - training
havocgx011
Posts: 20
So will try not be to verbose here -
started training for my first 5k on the 18th January and I really haven't been following the couch to 5k program. I've been just following what my body tells me I can handle, So far I haven't regretted it but think maybe I'm taking the long way there or perhaps there are better methods out there so if you have the time please feel free to chip here.
On average this is what I've been - this doesn't include my strength training in the morning - I do this 5 / 6 days a week
20 min walk - 2% incline - just bumped it up to 3% at 4.1mph - trying to build more muscle for the run
10 - 20 min run at 6mph 0% incline - this is running without stopping - Max time 21 min so far
40 min walk 2 -3 % incline with 1 / 5 minute runs - normally not more than another 15 min in running with walking breaks but I always set the treadmill back to 0% incline for the running.
I push myself a bit more each day.
Please note that doing this each day has in no way injured me or have I ever felt so sore in the morning that I could not continue my training.
Thanks, will be interesting to see what you guys think and please keep it to constructive criticism
started training for my first 5k on the 18th January and I really haven't been following the couch to 5k program. I've been just following what my body tells me I can handle, So far I haven't regretted it but think maybe I'm taking the long way there or perhaps there are better methods out there so if you have the time please feel free to chip here.
On average this is what I've been - this doesn't include my strength training in the morning - I do this 5 / 6 days a week
20 min walk - 2% incline - just bumped it up to 3% at 4.1mph - trying to build more muscle for the run
10 - 20 min run at 6mph 0% incline - this is running without stopping - Max time 21 min so far
40 min walk 2 -3 % incline with 1 / 5 minute runs - normally not more than another 15 min in running with walking breaks but I always set the treadmill back to 0% incline for the running.
I push myself a bit more each day.
Please note that doing this each day has in no way injured me or have I ever felt so sore in the morning that I could not continue my training.
Thanks, will be interesting to see what you guys think and please keep it to constructive criticism
0
Replies
-
You don't have to worry about the crazy trolls over here.
It sounds like you got it down. You might want to try one of the plans on www.jennyhadfield.com to give yourself some progressive structure or use the SmartCoach app on Runners World. However, if you are maintaining your motivation with what you are doing, have at it.
I'd also suggest picking a race a month or two out. There are few runners who can stick to a plan without the punctuation a regular racing schedule offers.
I'd also not worry about building muscle for the run. Running will build enough muscle by itself. Walk to warm up, run at an easy, conversational pace, cool down. You're just trying to build endurance and mileage right now. Once you get to 10 miles a week, you can start worrying about other stuff.
Finally 6 mph is FAST at a beginner level. I've been running for a year and haven't reached that for a 5k yet. You might just be that fast. You might need to slow up a bit to reach the 5k distance. Do you feel like you could easily run the same distance after you stop? If not, you might want to slow down.
Actually, rereading, you are probably at the 5k distance and well into 10k training (25 minutes of running at 6 miles an hour is just under 3 miles. And you're doing it 5X a week. You desperately need to slow down for most of your runs though. Speed work should be FAST. Easy runs should be EASY. And you should start building in a long run once a week.0 -
Thanks you very much for the response, I never new 6mph was fast - it was just the most convenient setting on the treadmill lol
I`ll try slowing down and running longer with some higher intensity runs in-between and not worry so much about building muscle right now.
You were very helpful so thank you again.0 -
You're a little advanced for this group. You might want to try
http://www.myfitnesspal.com/groups/home/47-happy-feet-runners-unite
http://www.myfitnesspal.com/groups/home/94-long-distance-runners0 -
You are probably close to the point of starting a 10K training plan with that kind of schedule. I would suggest you find a plan and follow it with less frequency of running and more focused workouts. Change up the routine like Varda said. I would say no more than 4 runs per week. One or two at a higher intensity, one easy run, and one longer run. As you pick up in intensity you'll find you can't run 5-6 days a week. You need recovery time!
I'll share my running plan as an example. I don't put anything specific for speedwork because I don't know what it is until I show up at the track. It's a group thing and the coach lets us know the intervals when we show up. Usually something like 12x200m or 8x400m close to 5K race pace.
https://drive.google.com/file/d/0B_WFiqu1-lm7WnhSVFZLQ2xjOVU/edit?usp=sharing0 -
Thanks for the all advice everyone, I`ll check out those groups and the 10k training plans0
