SO SLOW
clicketykeys
Posts: 6,589 Member
Okay, so I've been working on adding distance. I'm up to "running" 5 miles, but I'm sooooo slow. Like, it takes me an hour and a quarter. (That's 4 mph, or a 15-min mile. MFP does not think that counts as running, according to the exercise database.) The thing is, I've had the same pace since like... January? I think? when I managed my first mile after being injured last fall. And it's not like I'm just breezing through it and not improving because I'm not pushing myself. It's hard the WHOLE TIME. Is this something that will just improve... eventually? And if so, when? Because I was kind of hoping it already would have!
Anyway, right now, I have my long run on Sunday. I do 1-3 miles Monday - Friday. Saturday I don't run (usually) but I do have a Zumba class, which is also foot-based cardio, so it's not exactly a rest day, either.
So I'm thinking I'll add in some sprint/walk cycles. But I can only run full out for about 30 seconds before I start stumbling because my legs will not lift my feet enough ;D Would it be better to try to focus on increasing how long I can run full out? or to try to decrease how long I allow myself to catch my breath?
It's just confusing, because there are so many ways that I suck at this, and I'm not sure what's the best way to achieve the most improvement so that hopefully I'm less discouraged
Anyway, right now, I have my long run on Sunday. I do 1-3 miles Monday - Friday. Saturday I don't run (usually) but I do have a Zumba class, which is also foot-based cardio, so it's not exactly a rest day, either.
So I'm thinking I'll add in some sprint/walk cycles. But I can only run full out for about 30 seconds before I start stumbling because my legs will not lift my feet enough ;D Would it be better to try to focus on increasing how long I can run full out? or to try to decrease how long I allow myself to catch my breath?
It's just confusing, because there are so many ways that I suck at this, and I'm not sure what's the best way to achieve the most improvement so that hopefully I'm less discouraged
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Replies
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I would cut out one of the runs and take a full rest day or just walk easy for a mile or two, and do longer runs on some or most of the other days. More overall miles will help both your speed and how hard it feels. Giving yourself a break will also help it feel easier. Doing a mixture of paces during your runs is a good idea. It makes it more fun for one thing but it also teaches you how to move your legs faster. After a good warmup, run hard for 25 steps, then run easy until you get your breath back, then run hard again. Start with doing that for 5 repetitions, and increase to 10 over several weeks. When you can do that, sometimes run hard for 50 steps then jog to recovery and repeat. Don't do it every day, but once a week or so would be good.5
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I'll preface by saying I'm not a runner, so this is anecdotal and just logical thought.
Maybe strength training on the legs? Or resistance training on an elliptical?
I thought I was still super slow because when I do cardio, I crank resistance to max and just don't go super fast, but I tried without resistance one day and it felt like nothing. I also have a proper leg day and I gain more strength on that muscle group week over week than any other, and that has to be helping.3 -
I've always been told to run longer if you want to run faster. I like the advice someone else gave to take a real rest day once a week, your body needs time to recover & rebuild muscle. Don't worry about speed during your long runs, just plod along at the slowest jog you can and increase distance. Then you'll have more energy reserves to pick up the pace during your short runs.
This is something I'm struggling with too, but that's the advice my grandfather (who was an ultrarunner) gave me.3 -
I'm pretty dang slow too, but I find that if I'm not pushing myself for distance, eventually, speed increases as my body acclimates to the same distance. In order to increase distance (for an event or something), then my speed is the same or decreases. Honestly, I don't care how fast I run, or swim, for that matter. I do it because my body is strong and it can. And I enjoy it. If I make it too hard, I won't stick to it. I'm not a lifelong athlete. I only started regular exercise about 5 years ago. I have started and burned out so many times over my adolescent and adult life. At 51, I want to do things I enjoy that help my body do other things I enjoy.
And yes, don't underestimate rest days 1 -
Hi! I am also a slow runner. Two things are helping me improve my distance and speed -
1. When I'm trying to improve my speed, I do intervals, like you mentioned, only I believe you're running too fast. For example, when I first started running, I could not even jog at 4mph for ONE MINUTE before I got out of breath! Now, two months later, I can jog at 4mph for 4 miles, at least - probably more if I tried, but as you mentioned, it takes so dang long. So I would do walk for 1 minute, jog at 4mph for one minute. Once that got easier, I walked for 1 minute, then jogged at 4.5mph for 1 minute, - next week walk 1 minute, jog at 5mph, etc. And then when I went back to jogging at 4mph, surprise, I found I could go a LOT farther at a pace that was difficult before. So now to improve my speed, I jog for a minute, then run for a minute at a pace I can maintain.
2. You have to keep pushing yourself. You think you can't run faster than 4mph? How about 4.1mph? If you're on a treadmill, it's so easy to just increase your speed a tiny bit every week. If you think that's too slow, think about how long you've been at 4mph.
Hope this helps, this community is so nice and helpful and I'm sure you're getting lots of great advice!0 -
I will echo the need for more recovery time.0
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Rest. Consecutive running days are really not ideal for most running newbies. It takes training to work up to that type of schedule.
In addition, a structured training plan may be helpful. Hal Higdon has many free plans on his website.0 -
You've had the same pace for 3 months? I'm my experience I get faster over a year, but I don't compare or improve month to month. I think your expectations may be a little high.
Try working up to running 3 miles 3 x a week and then 5 miles on your long run and build from there. Running every day isn't necessary unless you absolutely love running and really want to do it?1 -
I run every day, but because I enjoy running and am doing a running streak, some of those runs are literally a mile to get to the gym.
I'm currently in the last 10 days of marathon training but once that's done I'll be working on speed and these are what I will be doing.
Sprint training, find a straight bit of footpath/road with regular lampposts (or other landmarks), warm up (make sure you warm up well with side steps, bum kicks, lunge walks as well as actually running), then sprint as fast as you can to the first lamppost, turn round, walk (or jog if you can) back, repeat for 20min. Once you're able to sprint to one lamppost try increasing distance to 2 then 3 then 4. Work your form in these sessions, drawing your knee up, engaging the abs, pumping the arms.
Hill training, similar to sprint training but find a hill with a challenging gradient. Start by walking up and down, then jog, finally attempt to sprint up. Use the walk back down as recovery
Long run, I run halfs and above mostly, but the 5miles above is a good distance, take it slow and comfortable, enjoy the run, take in your surroundings.
Tempo run this is one where you try and push your speed a little, some plans call it the fast run. I usually do around 3miles for these runs.
I noticed you commented about struggling to lift your feet, shuffling is one of my failings and actually takes more energy. Try to concentrate on lifting your feet all the time even when walking, it really helps.1 -
Yep you need intervals if you want to improve speed, try run 1 min, walk 1 min, or run 30 seconds and walk 30 seconds, repeat 10-12 times. If i'm training for something it's a mix of this, or tempo runs - faster runs at a goal pace for shorter times eg, 1-2 miles only at a faster pace, and then slower longer runs....
Hills and sprints as well if you want to .... and what is called strides, where you speed up for say 10-20 paces a few times at the end of a run.... all helps to get faster!
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I was stuck at 5 miles for over a year (at about the same pace or maybe even slower), then I was challenged to do a running program. In 12 weeks I was able to run over 13 miles. The plan was as follows...
Monday - rest day (I walked)
Tuesday - medium distance run
Wednesday - Shorter run or cross training (I used this sometimes for intervals)
Thursday - medium distance run
Friday - rest day (I walked)
Saturday - cross training (I walked or did stretching and/or light resistance training)
Sunday - long run day
Here is the actual plan that I followed...
I did the long runs at a conversational pace and did not worry about how fast I was going.
I will say that increasing my distance at slower paces helped me run shorter runs at faster paces.
Hope this helps.1 -
Wow, thanks for all the responses! I really appreciate it. I may drop my 1-mile run days down to walking, then; my thought was "hey, it's just a mile, just something to get my heart rate up a little," and I was thinking of that as recovery (if not full rest). It'll be interesting to see what the results of that are! On the other "short" run days, I'll probably lengthen one a little, and then use one for intervals and one for trying to increase speed.
@TavistockToad - It's really encouraging to hear that I may need to be more patient. I'm relatively new to running, so still kind of figuring out where my expectations should be.
@spiriteagle99 - Thanks for the idea of counting steps! I have a really, REALLY cheap fitness tracker without much programming capability, and when I'm outside, it's hard to see the screen.
@luckycleo777 - I've gotten a bit faster on the treadmill. But that hasn't seemed to affect my outside running! (At least, not yet.)
@firef1y72 - I don't shuffle my feet all the time, and it's one of the things that's a fatigue cue for me. When I'm concentrating on trying to keep my knees up and my feet are still shuffling, it's time to take a break of one sort or another!
@OldAssDude - Was your half part of a race or on your own?1 -
clicketykeys wrote: »Wow, thanks for all the responses! I really appreciate it. I may drop my 1-mile run days down to walking, then; my thought was "hey, it's just a mile, just something to get my heart rate up a little," and I was thinking of that as recovery (if not full rest). It'll be interesting to see what the results of that are! On the other "short" run days, I'll probably lengthen one a little, and then use one for intervals and one for trying to increase speed.
@TavistockToad - It's really encouraging to hear that I may need to be more patient. I'm relatively new to running, so still kind of figuring out where my expectations should be.
@spiriteagle99 - Thanks for the idea of counting steps! I have a really, REALLY cheap fitness tracker without much programming capability, and when I'm outside, it's hard to see the screen.
@luckycleo777 - I've gotten a bit faster on the treadmill. But that hasn't seemed to affect my outside running! (At least, not yet.)
@firef1y72 - I don't shuffle my feet all the time, and it's one of the things that's a fatigue cue for me. When I'm concentrating on trying to keep my knees up and my feet are still shuffling, it's time to take a break of one sort or another!
@OldAssDude - Was your half part of a race or on your own?
just on my own. In fact, I did the whole plan on my own. Never got into doing races.0 -
clicketykeys wrote: »Wow, thanks for all the responses! I really appreciate it. I may drop my 1-mile run days down to walking, then; my thought was "hey, it's just a mile, just something to get my heart rate up a little," and I was thinking of that as recovery (if not full rest). It'll be interesting to see what the results of that are! On the other "short" run days, I'll probably lengthen one a little, and then use one for intervals and one for trying to increase speed.
@TavistockToad - It's really encouraging to hear that I may need to be more patient. I'm relatively new to running, so still kind of figuring out where my expectations should be.
@spiriteagle99 - Thanks for the idea of counting steps! I have a really, REALLY cheap fitness tracker without much programming capability, and when I'm outside, it's hard to see the screen.
@luckycleo777 - I've gotten a bit faster on the treadmill. But that hasn't seemed to affect my outside running! (At least, not yet.)
@firef1y72 - I don't shuffle my feet all the time, and it's one of the things that's a fatigue cue for me. When I'm concentrating on trying to keep my knees up and my feet are still shuffling, it's time to take a break of one sort or another!
@OldAssDude - Was your half part of a race or on your own?
how long have you been running? i didn't do any speed work for the first 2-3 years of my running career and still got faster just by doing loads of slow miles.2 -
TavistockToad wrote: »clicketykeys wrote: »Wow, thanks for all the responses! I really appreciate it. I may drop my 1-mile run days down to walking, then; my thought was "hey, it's just a mile, just something to get my heart rate up a little," and I was thinking of that as recovery (if not full rest). It'll be interesting to see what the results of that are! On the other "short" run days, I'll probably lengthen one a little, and then use one for intervals and one for trying to increase speed.
@TavistockToad - It's really encouraging to hear that I may need to be more patient. I'm relatively new to running, so still kind of figuring out where my expectations should be.
@spiriteagle99 - Thanks for the idea of counting steps! I have a really, REALLY cheap fitness tracker without much programming capability, and when I'm outside, it's hard to see the screen.
@luckycleo777 - I've gotten a bit faster on the treadmill. But that hasn't seemed to affect my outside running! (At least, not yet.)
@firef1y72 - I don't shuffle my feet all the time, and it's one of the things that's a fatigue cue for me. When I'm concentrating on trying to keep my knees up and my feet are still shuffling, it's time to take a break of one sort or another!
@OldAssDude - Was your half part of a race or on your own?
how long have you been running? i didn't do any speed work for the first 2-3 years of my running career and still got faster just by doing loads of slow miles.
Been running a little over 2 years now.
There was a time when I wanted to improve my pace, but now I realize that I just do this for personal fitness.
I surpassed my goal of being able to run more than 10 miles, and that is really all I wanted to do when I did that program.
When I do intervals, it's really for heart health. I am a firm believer in heart rate training, and intervals are great for the heart, in that they keep your heart trained at getting close to MHR as well as recovering.
I feel for general health it's good to mix it up and spend some time in all the zones.
JMHO1 -
OldAssDude wrote: »TavistockToad wrote: »clicketykeys wrote: »Wow, thanks for all the responses! I really appreciate it. I may drop my 1-mile run days down to walking, then; my thought was "hey, it's just a mile, just something to get my heart rate up a little," and I was thinking of that as recovery (if not full rest). It'll be interesting to see what the results of that are! On the other "short" run days, I'll probably lengthen one a little, and then use one for intervals and one for trying to increase speed.
@TavistockToad - It's really encouraging to hear that I may need to be more patient. I'm relatively new to running, so still kind of figuring out where my expectations should be.
@spiriteagle99 - Thanks for the idea of counting steps! I have a really, REALLY cheap fitness tracker without much programming capability, and when I'm outside, it's hard to see the screen.
@luckycleo777 - I've gotten a bit faster on the treadmill. But that hasn't seemed to affect my outside running! (At least, not yet.)
@firef1y72 - I don't shuffle my feet all the time, and it's one of the things that's a fatigue cue for me. When I'm concentrating on trying to keep my knees up and my feet are still shuffling, it's time to take a break of one sort or another!
@OldAssDude - Was your half part of a race or on your own?
how long have you been running? i didn't do any speed work for the first 2-3 years of my running career and still got faster just by doing loads of slow miles.
Been running a little over 2 years now.
There was a time when I wanted to improve my pace, but now I realize that I just do this for personal fitness.
I surpassed my goal of being able to run more than 10 miles, and that is really all I wanted to do when I did that program.
When I do intervals, it's really for heart health. I am a firm believer in heart rate training, and intervals are great for the heart, in that they keep your heart trained at getting close to MHR as well as recovering.
I feel for general health it's good to mix it up and spend some time in all the zones.
JMHO
i was responding to the OP0 -
TavistockToad wrote: »OldAssDude wrote: »TavistockToad wrote: »clicketykeys wrote: »Wow, thanks for all the responses! I really appreciate it. I may drop my 1-mile run days down to walking, then; my thought was "hey, it's just a mile, just something to get my heart rate up a little," and I was thinking of that as recovery (if not full rest). It'll be interesting to see what the results of that are! On the other "short" run days, I'll probably lengthen one a little, and then use one for intervals and one for trying to increase speed.
@TavistockToad - It's really encouraging to hear that I may need to be more patient. I'm relatively new to running, so still kind of figuring out where my expectations should be.
@spiriteagle99 - Thanks for the idea of counting steps! I have a really, REALLY cheap fitness tracker without much programming capability, and when I'm outside, it's hard to see the screen.
@luckycleo777 - I've gotten a bit faster on the treadmill. But that hasn't seemed to affect my outside running! (At least, not yet.)
@firef1y72 - I don't shuffle my feet all the time, and it's one of the things that's a fatigue cue for me. When I'm concentrating on trying to keep my knees up and my feet are still shuffling, it's time to take a break of one sort or another!
@OldAssDude - Was your half part of a race or on your own?
how long have you been running? i didn't do any speed work for the first 2-3 years of my running career and still got faster just by doing loads of slow miles.
Been running a little over 2 years now.
There was a time when I wanted to improve my pace, but now I realize that I just do this for personal fitness.
I surpassed my goal of being able to run more than 10 miles, and that is really all I wanted to do when I did that program.
When I do intervals, it's really for heart health. I am a firm believer in heart rate training, and intervals are great for the heart, in that they keep your heart trained at getting close to MHR as well as recovering.
I feel for general health it's good to mix it up and spend some time in all the zones.
JMHO
i was responding to the OP
oops
sorry0 -
TavistockToad wrote: »clicketykeys wrote: »Wow, thanks for all the responses! I really appreciate it. I may drop my 1-mile run days down to walking, then; my thought was "hey, it's just a mile, just something to get my heart rate up a little," and I was thinking of that as recovery (if not full rest). It'll be interesting to see what the results of that are! On the other "short" run days, I'll probably lengthen one a little, and then use one for intervals and one for trying to increase speed.
@TavistockToad - It's really encouraging to hear that I may need to be more patient. I'm relatively new to running, so still kind of figuring out where my expectations should be.
@spiriteagle99 - Thanks for the idea of counting steps! I have a really, REALLY cheap fitness tracker without much programming capability, and when I'm outside, it's hard to see the screen.
@luckycleo777 - I've gotten a bit faster on the treadmill. But that hasn't seemed to affect my outside running! (At least, not yet.)
@firef1y72 - I don't shuffle my feet all the time, and it's one of the things that's a fatigue cue for me. When I'm concentrating on trying to keep my knees up and my feet are still shuffling, it's time to take a break of one sort or another!
@OldAssDude - Was your half part of a race or on your own?
how long have you been running? i didn't do any speed work for the first 2-3 years of my running career and still got faster just by doing loads of slow miles.
*laugh* No sweat, folks. Uhm... maybe a year now? Although I did take some time off because I fell like a doofus and sprained my foot last fall. So I went a few months with no running. It just feels like my progress is slower this spring than it was last spring. But it may also be that I'm setting my expectations too high! ;D
I'd like to try out some races maybe next year or so, and I want to stay above the cutoff time and avoid DNFs. I mean, if I'm gonna DNF, I want it to be because I actually threw in the towel!1 -
New plan! Feedback more than welcome.
Sunday - Long run. Up to 6 miles! Takes me for FREAKING ever, but I did it yesterday. Woot!
Monday - Intervals/walking. I'm thinking maybe 30 minutes of interval training and then walking for another... 2 miles?
Tuesday - Cross-train (50 min BodyPump class)
Wednesday - Medium run, 3-4 miles.
Thursday - Cross-train (50 min BodyPump class)
Friday - Intervals / walking. Would a short-ish run be better? Maybe 2 miles?
Saturday - Cross-train (50 min BodyPump, 50 min Zumba)0 -
clicketykeys wrote: »New plan! Feedback more than welcome.
Sunday - Long run. Up to 6 miles! Takes me for FREAKING ever, but I did it yesterday. Woot!
Monday - Intervals/walking. I'm thinking maybe 30 minutes of interval training and then walking for another... 2 miles?
Tuesday - Cross-train (50 min BodyPump class)
Wednesday - Medium run, 3-4 miles.
Thursday - Cross-train (50 min BodyPump class)
Friday - Intervals / walking. Would a short-ish run be better? Maybe 2 miles?
Saturday - Cross-train (50 min BodyPump, 50 min Zumba)
I'd have a rest day in there if it was me.3 -
TavistockToad wrote: »clicketykeys wrote: »New plan! Feedback more than welcome.
Sunday - Long run. Up to 6 miles! Takes me for FREAKING ever, but I did it yesterday. Woot!
Monday - Intervals/walking. I'm thinking maybe 30 minutes of interval training and then walking for another... 2 miles?
Tuesday - Cross-train (50 min BodyPump class)
Wednesday - Medium run, 3-4 miles.
Thursday - Cross-train (50 min BodyPump class)
Friday - Intervals / walking. Would a short-ish run be better? Maybe 2 miles?
Saturday - Cross-train (50 min BodyPump, 50 min Zumba)
I'd have a rest day in there if it was me.
*shakes head in violent agreement.
OP, looking at this weekly plan, I'm struck by the number of days that may be "high intensity" efforts. Is "Bodypump" a high intensity workout?
If I am correct in assuming that the Bodypump class contains some high energy cardio work, then I see 3 days with high intensity work during Bodypump, coupled with 2 days that contain sprints as part of your intervals, so a total of 5 high intensity activities per week. I also fail to find a rest day in your schedule.
If my understanding is incorrect, please advise. If I am accurate, then a couple thoughts come to mind:
First, a question: Is your primary goal to improve your running speed/distance, or simply to add running into your ongoing fitness regimen? If you are trying to improve your running, do you have a run specific goal, such as running a 5k or half marathon, perhaps a specific time goal, etc?
A couple suggestions: Almost all endurance athletes(such as runners) do most (80%) of their runs at a conversational pace, meaning you run slow enough to be able to say your name and address without being out of breath. This is especially true for newer runners. I would suggest finding a plan or incorporate more easy runs into your weekly plan. Intervals that are at a recovery pace might be a way to go. For example: 4 min run @ easy pace/ 1 min walking pace.
Secondly, runners who follow a training plan often have "recovery weeks" built into the plans. This allows the body to shed some of the cumulative fatigue that builds up during a training period.
Finally, while many people can perform well by training 7 days per week, I believe that an understanding of your fatigue (or a coach to watch it for you) is critical. For example, when following a 7 day training regimen, I have an easy day on Mondays, usually just a 30 minute spin on the bike. The goal of this bike session is to simply spin out the fatigue in my legs from the Saturday/Sunday long sessions that preceded the Monday work. If I am very fatigued, then I can skip this bike session completely.
So, my gut feeling is that you may be carrying quite a bit of fatigue, and that may be hampering your ability to increase your performance.
Good luck in your training.1 -
Do Sprints/Intervals.1
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TavistockToad wrote: »I'd have a rest day in there if it was me.
That's sort of what I'm trying to feel out. What constitutes 'rest'? Today I walked to the park, did a half-hour of 4m/1m intervals like @luckycleo777 and @Djproulx suggested, and then walked home. (The park is a little more than a half-mile from my house.) So, like, way less than what I did yesterday. And it wasn't too bad, other than the fact that I just don't like exercise all that much.*shakes head in violent agreement.
OP, looking at this weekly plan, I'm struck by the number of days that may be "high intensity" efforts. Is "Bodypump" a high intensity workout?
It is much higher intensity than surfing the internet or coloring or taking a nap. I don't have a heart rate monitor, but it does tire me, and I get out of breath. But I also don't want to pass out or barf or drop the weight, so I choose my weight carefully, take breathers as needed, and reduce weight if I can't keep form.If I am correct in assuming that the Bodypump class contains some high energy cardio work, then I see 3 days with high intensity work during Bodypump, coupled with 2 days that contain sprints as part of your intervals, so a total of 5 high intensity activities per week. I also fail to find a rest day in your schedule.
Still working on the "intervals." I think what I might do is alternate between weeks - one week sprints, one week 4/1s. That'll be either Fridays or Mondays. Probably Mondays. And then Friday would be my rest day, which would still involve some activity - probably going for a walk.If you are trying to improve your running, do you have a run specific goal, such as running a 5k or half marathon, perhaps a specific time goal, etc?
I do want to run a half marathon, but the one I'm interested is a good bit in the distance. Mostly I'd like to be faster so that I don't feel like if I want to get some distance in I'm devoting half a day to it in between getting to a safe run area (there are no sidewalks in any of the neighborhoods near me) actually running, stretching, getting home, and degrossifying.A couple suggestions: Almost all endurance athletes(such as runners) do most (80%) of their runs at a conversational pace, meaning you run slow enough to be able to say your name and address without being out of breath. This is especially true for newer runners. I would suggest finding a plan or incorporate more easy runs into your weekly plan. Intervals that are at a recovery pace might be a way to go. For example: 4 min run @ easy pace/ 1 min walking pace.
This is what I did today! Or I tried. I did get somewhat out of breath. But if I go any slower, I'll be walking, and I can do that forever without feeling like I'm accomplishing anything.Secondly, runners who follow a training plan often have "recovery weeks" built into the plans. This allows the body to shed some of the cumulative fatigue that builds up during a training period.
I'll have to look into that! thanks
...The goal of this bike session is to simply spin out the fatigue in my legs from the Saturday/Sunday long sessions that preceded the Monday work. If I am very fatigued, then I can skip this bike session completely.
I'm a little confused. Spin is cardio, isn't it? Or are you mostly just moving your legs a little bit with minimal resistance?
I really appreciate people's suggestions! Sorry if I don't always understand.0 -
No sprints. You risk injury and the reward is very small since you don't have the base you need. Save them for when you learn to run. For now, distance is king. Long, slow miles will help your body adjust to running.
Rest is VERY important. I run 35-50 miles a week (soon to be more) and I take at least one day off a week (more if my body tells me it needs it).
Finally, don't just 'wing it'. Get a plan for a distance or race and follow it. Maybe a beginners 5k and then 10k plan would work. Check out Hal Higdon for some good starter plans.
Good luck.1 -
OP, sorry if I was not very clear: Rest days mean rest as in NO running. I like your comment about taking Fridays off and only going for a walk. Perfect!
Regarding my bike example: Yes, it is simply an EASY spin with very little resistance. I'm not saying you should do this, simply providing an example of my 7 day plan including a very low intensity day with the option to scratch entirely if fatigued. You don't need a 7 day training plan. (This was probably a bad example when taken out of context. I used the 7 day/week plan while building for a long course triathlon race, so swimming, cycling and running were required each week.)
Note what @dewd2 said: Take at least one day off per week, or MORE if needed, no need for sprints yet, and find a training plan. There are many good ones online. Do this, and your running fitness will increase!
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My pace went up, when I started running with faster people.0
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To me a rest day is not doing any running or cross training. So no intervals.
Walk, do some yoga, that really is enough!3
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