Why are running training plans so complicated.
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Cisseismint wrote: »Why do runners swap randomly from miles to km? 'if youwant to run a 5k at 4mins per km, then you need to run 30miles, per week with a slow run of at least 10miles at 8 feet 7 inches per second,' said the runner trying to use as many different measurement units as possible in a single sentence, lmao.
Do you measure your football pitch in meters or yards? I know 'officially' it is metric but I bet you still find many that reference the imperial measurements. I believe it is similar for races since many of the original race distances were created long before metric took over (every but here of course
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My two cents...
I've been running for a long time. In my experience, speed comes from having a really good base of fitness; which takes time and a lot of miles under your feet. The 5K has almost become a sprint. Even as a young man; a sub 18:00 5K was a challenge and today, I'd probably be able to run it in less than 23:00 - BUT - I would really need to train for it. I agree that there are a lot of training plans and some can be complicated. Essentially, you need to train your body to acclimate to the stress and physiology of running fast over a long distance. You wrote you're running 5K x 3/week. That is not going to give you a base of fitness to enable you to run faster. I would suggest a simple approach of running 4X/week initially 3 days at 5-6K with one long run of 8-10K. The pace you run should allow you to have a conversation with a partner - not too hard/fast so you are struggling for breath. Once you've done that, you can begin to add 1 day of speed or interval training and increase your long run by a kilometer or so every week or so. There really aren't any short-cuts. Runners World has a reasonable 5K training plan for novices. Check it out: http://www.runnersworld.com/training/beginners-5k-plan
Bottom line, more miles = more fitness = more speed.
Good luck and happy running.0 -
Cisseismint wrote: »Hey all, thanks for all the responses.
I wore an Apple Watch for a soccer game once and it said I ran almost 10k over the 90 mins. But that's a real mix of walking, jogging, sprints, and then jumping, twisting, turning shooting etc. So it's very different to normal running.
I think I may forget the idea of racing 5k competitively. I just liked the idea of adding 3 x 5k runs every week to my existing exercise regime and seeing how fast I could get. Doing that got me from 30mins to 25 mins in a couple of months so I was kind of hoping I could just keep doing that and get to sub 20mims. I really enjoy nipping out for a quick 5k and I can even do that straight after a weight lifting session as long as it wasn't leg day, but I am not really up for running much longer regularly. I read somewhere that long running sessions are really bad for you, leading to increased aging and muscle / strength loss. Do you think this is true? I definitely don't want that to happen.
Having said that I can see what you are all saying about being comfortable running more than 5k to be able to perform 5k at my best on race day. So I will do one 10k once a week, or maybe call it an hour so as I get fitter this may grow to 11 and then 12k in the same time. And then I can still do a couple of 5ks for fun during the week.
I recognise that this may not get me to be super competitive, but if it helps me get fitter for soccer, and gets me close to 20 mins without turning super skinny then I will be happy.
You're "hearing" and "reading" a lot of bad info. Long running sessions are not bad for you and will not age you or make you lose strength & muscle unless you are starving yourself & severely under recovering.
Also IF by some miracle you reached a 20 minute 5K just by running 3 5K's a week, you would be an extreme outlier. There are many, many people that train properly and never break 20 minutes for a 5K.
The advice of longer runs and just running more at an easier pace is spot on. You don't need intervals,1 -
MeanderingMammal wrote: »I read once that it wasn't uncommon for a soccer player to run the equivalent of a marathon during a game. Even if you're running half of that, you should pick up running fine after you unlock the how. Enjoy!
That would be very impressive, with a football match taking 90 minutes and the marathon record still in excess of 2 hours...
It sure would! There's proof you can't always believe what you read. Sorry about that!
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Cisseismint wrote: »Why do runners swap randomly from miles to km? 'if youwant to run a 5k at 4mins per km, then you need to run 30miles, per week with a slow run of at least 10miles at 8 feet 7 inches per second,' said the runner trying to use as many different measurement units as possible in a single sentence, lmao.
Yes. As the previous poster mentioned, it all depends one where you are running! This gets even more complicated with odd distance cross-country and trail races, which can be completely random.0 -
another vote for trying to add in longer runs. I run twice a week for 40 minutes (that's based on the time I'm willing to get up, and the time I need to get in the shower to get ready for work). My distance in that time is gradually increasing. I add in a longer run at weekends, generally off-road with some steep ascents, and I set my sports watch to 20 minute lap intervals and just try and do as many as I can.
I think getting better and faster at running is a very SLOW process, and takes a lot of time to build up strength and speed, but hey, I'm not in a rush. I've not done a Parkrun yet, but I am signed up for a 10k off-road and have a half coastal run in mind. I might try a couple of parkruns to get my bearings, but for now they interfere with my longrun day (or I just have to do the parkrun and keep running after!!!!)0 -
girlinahat wrote: »I might try a couple of parkruns to get my bearings, but for now they interfere with my longrun day (or I just have to do the parkrun and keep running after!!!!)
I have the same issue with Parkrun. I could run to the park, do the 5k then run home again, but the threshold run in the middle isn't the best move on a long run, particularly when that's back to backed against a second long on Sunday.
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I have just had am amazing idea. And thank you all for helping me get there.
My problem was that I enjoyed running 5ks but u guys said that to get good at 5k, then I need to regularly run a lot more than 5k. This was a problem because I didn't want to allocate too much time to running to the detriment of my weight training and soccer.
So I have decided to race 1500 meters instead. Genius huh? I get to run 5k a few times a week just like I enjoy and this should be plenty mileage to get me in shape to race 1500m. I guess I will also need some sprint and speed work but that won't take long and I can do it after upper body weight days.
I am so happy, don't know why I didn't think of this earlier. I don't think I have ever ran just 1500m and then stopped before. It will be a bit odd, but if it's good enough for Steve cram it's good enough for me.2 -
Genius indeed. You might need to join a club though for racing opportunities, as there aren't as many open 1500 races available (though you will find them in the right season if you look hard enough).1
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Cisseismint wrote: »I have just had am amazing idea. And thank you all for helping me get there.
My problem was that I enjoyed running 5ks but u guys said that to get good at 5k, then I need to regularly run a lot more than 5k. This was a problem because I didn't want to allocate too much time to running to the detriment of my weight training and soccer.
So I have decided to race 1500 meters instead. Genius huh? I get to run 5k a few times a week just like I enjoy and this should be plenty mileage to get me in shape to race 1500m. I guess I will also need some sprint and speed work but that won't take long and I can do it after upper body weight days.
I am so happy, don't know why I didn't think of this earlier. I don't think I have ever ran just 1500m and then stopped before. It will be a bit odd, but if it's good enough for Steve cram it's good enough for me.
I clearly just got lost. Are you running because you "enjoyed running 5ks" or to "get good"? Whatever that means. There comes a time where the race isn't against others but solely against you. If you enjoy the 5K, run the 5K. If you enjoy the 1500, run that. Or are you trying to find a distance at which you can "win"? Good luck with your decision. I hope you enjoy it.0 -
I clearly just got lost. Are you running because you "enjoyed running 5ks" or to "get good"? Whatever that means. There comes a time where the race isn't against others but solely against you. If you enjoy the 5K, run the 5K. If you enjoy the 1500, run that. Or are you trying to find a distance at which you can "win"? Good luck with your decision. I hope you enjoy it.
Haha my logic does sound a bit flawed when I read it back. I love running 5k, it's just an ideal distance for me. But I also want to see some improvement from the effort I put it. As you guys are saying running lots of 5ks will not get me better at running 5k then this will just lead to me being disheartened and give up.
But if running lots of 5ks will help me get better at running 1.5k then I can do what I enjoy and see some measurable improvement.
I am beginning to think I am just mad now, lol.0 -
Even 1500m runners put in lots of miles. How about just running? You are making this way too complicated0
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Cisseismint wrote: »
I clearly just got lost. Are you running because you "enjoyed running 5ks" or to "get good"? Whatever that means. There comes a time where the race isn't against others but solely against you. If you enjoy the 5K, run the 5K. If you enjoy the 1500, run that. Or are you trying to find a distance at which you can "win"? Good luck with your decision. I hope you enjoy it.
Haha my logic does sound a bit flawed when I read it back. I love running 5k, it's just an ideal distance for me. But I also want to see some improvement from the effort I put it. As you guys are saying running lots of 5ks will not get me better at running 5k then this will just lead to me being disheartened and give up.
But if running lots of 5ks will help me get better at running 1.5k then I can do what I enjoy and see some measurable improvement.
I am beginning to think I am just mad now, lol.
My two cents: You don't need to run a *lot* more than 5K to get better at running 5Ks. Even one long run a week can help you improve. And that "long" run doesn't need to be very long. But if you're running for fun, you don't need an elite training program, you can just run for fun. If you enjoy running 5K, I would just feed off that enjoyment and if you decide someday that you want to put more time into it, you can.
When I began running, just doing the 5K was enough reward. Then training became its own reward. Since we're not doing this for money, we can just follow our interest.
Every weekend where I live, people lace up their shoes and race. Some of them train a lot, some of them train a little, some of them haven't really trained at all. But everywhere I see people pushing themselves, laughing, and having fun. The awesome thing about running (for me, anyway) is that you get to determine the time you put in and your level of effort.1 -
Boost a 5K run to 5 miles once a week. The extra 20-30 minutes really shouldn't put a crimp in your other activities.1
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Cisseismint wrote: »I really don't wanna turn into a super skinny marathon runner, I would loose all the muscles I spent the last year and a half trying to grow, lol.
You know, they do that on purpose? It doesn't accidentally happen. No matter how many miles you run you only lose weight if you're on a calorie deficit.
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Cisseismint wrote: »I really don't wanna turn into a super skinny marathon runner, I would loose all the muscles I spent the last year and a half trying to grow, lol.
You know, they do that on purpose? It doesn't accidentally happen. No matter how many miles you run you only lose weight if you're on a calorie deficit.
Exactly. Marathon runners choose to be very light as it does make a difference over that many miles. I 'm not an advanced runner but I still notice how much faster I get even between 125 lb and 115 lbs. It's a fine balance of how much muscle mass you need vs the benefits of having to move less mass forward, and elite distance runners have that mastered - their bodies are the ideal shape for running really far, really fast. All you have to do is compare Mo Farah (5'7", 130 lbs) to Usain Bolt (6'4", 210 lbs) to see that certain bodies work better for certain types of running.
If you start running regularly and begin to lose unwanted weight, all you have to do is eat a little more to compensate. Running isn't a magic muscle-wasting activity, but it does burn a lot of calories when you're doing it for a long time so you've got to eat enough to make up for those extra burns if you're trying to maintain or gain.1 -
Cisseismint wrote: »Why do runners swap randomly from miles to km? 'if youwant to run a 5k at 4mins per km, then you need to run 30miles, per week with a slow run of at least 10miles at 8 feet 7 inches per second,' said the runner trying to use as many different measurement units as possible in a single sentence, lmao.
LOL1 -
Run hills. I'm currently in training for a flat road marathon and realised that I'm not getting faster just further. That's ok but as soon as the race is out of the way, I've planned to make a list of the 10 toughest hills near me and tick them off. My aim will be to tackle the most elevation in the shortest distance, as well as tacking the roughest terrain. I'm bored of long runs, but also fell running like this improved fitness way more and will improve pace when you then run smoother courses. Plus when you run on fells, speed/pace worried go out the window as you're more concerned about not losing a shoe in a big, or sliding on you backside down a scree slope!1
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Piss0
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Cisseismint wrote: »Piss
???0 -
It's a taboo slang word for urine, lol.0
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Cisseismint wrote: »It's a taboo slang word for urine, lol.
Kinda questioning it's relevance to the conversation as it was inserted.0 -
Hey, not sure if any of you guys are still following this but I have another question. I have taken my son on a couple of 5k rubs with me recently. He is 10
I took him when I was doing it in a 28 mins a month or so ago and he beat me easily. He said I was so slow he was bored.
I took him again on Friday and I did it 25 mins and 12 secs and he beat me again. It was a bit closer this time but he reckons he could have done it quicker. He had done no running since our last run more than a month ago but he is always out playing soccer or tennis or cycling or something active.
Now today I am following advice from u guys and I am gonna do a 10 run and my son wants to come. He watched Mo Farrah win his medal yesterday and wants to run the same distance. Do u guys think it's okay for a 10 year old to run 10k? It seems along way for a little pair of legs. But then again it seems ridiculous of me to stop him coming when he is clearly a lot fitter than I am and will no doubt beat me again if I let him come.
What do u think?1 -
Well I took him with me and the little fecker beat me again. I managed 55mins dead and he was about 30 seconds ahead. I feel a bit sore but he is fine and has gone out to play football with his buddies. I feel a bit daft for thinking it might be too much for him.2
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Cisseismint wrote: »Well I took him with me and the little fecker beat me again. I managed 55mins dead and he was about 30 seconds ahead. I feel a bit sore but he is fine and has gone out to play football with his buddies. I feel a bit daft for thinking it might be too much for him.
That's just brilliant! I took my 9yo out on the 5k parkrun - took me 38 mins. She was not even out of breath. The following week she went with my hubby. He did it in 31 mins - again she was not phased! Going to have to get her a faster running buddy methinks.1 -
I think it's probably okay because you are only running slowly, but the issue with little kids doing long runs is the impact on their growing bones, joints and ligaments, so even though he is obviously aerobically fit enough to do it that doesn't mean it would be a brilliant idea to take him on runs that distance all the time. If you start to get faster so that he starts to struggle, or if you are running the longer distances more regularly, you probably shouldn't be taking him out every time. He sounds pretty good for a 10 year old though; maybe you should get him down to your local athletics club where he'll do fun sprinting-type stuff as well as jumps and throws with other kids his age, and they can keep an eye on his development?1
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