The Running Thread Vol 2
Discussion
Waitforme said:
I’d like to get to 4:11/ k or better to dip below 21mins for 5k.
I’m currently hovering around the 4:18 to 4:20 mark for 5k, I do a couple of 5 milers a week and the park run. This week I did 6 x 500m intervals at 4.00 pace with 1 min recoveries instead of one of the 5 milers. I’m wondering if I should continue with them and try and do 7 then 8 , 9 etc as my fitness improves or if I would be better doing 3 or 4 1k intervals at maybe 4:10 ?
I also do maybe 7 or so hours cycling a week.
Less cycling. More running. Shorter reps. Longer runs....I’m currently hovering around the 4:18 to 4:20 mark for 5k, I do a couple of 5 milers a week and the park run. This week I did 6 x 500m intervals at 4.00 pace with 1 min recoveries instead of one of the 5 milers. I’m wondering if I should continue with them and try and do 7 then 8 , 9 etc as my fitness improves or if I would be better doing 3 or 4 1k intervals at maybe 4:10 ?
I also do maybe 7 or so hours cycling a week.
Waitforme said:
I’d like to get to 4:11/ k or better to dip below 21mins for 5k.
I’m currently hovering around the 4:18 to 4:20 mark for 5k, I do a couple of 5 milers a week and the park run. This week I did 6 x 500m intervals at 4.00 pace with 1 min recoveries instead of one of the 5 milers. I’m wondering if I should continue with them and try and do 7 then 8 , 9 etc as my fitness improves or if I would be better doing 3 or 4 1k intervals at maybe 4:10 ?
I also do maybe 7 or so hours cycling a week.
Keep up the intervals but I would also substitute some of the cycling for an easy long run, maybe work up to 8+ miles at a slower pace than you normally run. I’m currently hovering around the 4:18 to 4:20 mark for 5k, I do a couple of 5 milers a week and the park run. This week I did 6 x 500m intervals at 4.00 pace with 1 min recoveries instead of one of the 5 milers. I’m wondering if I should continue with them and try and do 7 then 8 , 9 etc as my fitness improves or if I would be better doing 3 or 4 1k intervals at maybe 4:10 ?
I also do maybe 7 or so hours cycling a week.
When I was competing on the track we would rarely do the same interval session twice, so I wouldn't overthink it, there's are loads of example 5k interval sessions that work well, mix it up. I think for 5k ideally you would do more than 6x 500m reps as that only adds up to 3km of running. Sounds like more of a 1500m session. But that's something to work up to.
Other things you could do are a 2 mile tempo run at slightly under your 5k pace, and hill reps to develop leg strength. Obviously warm up properly.
Also don't change more than one thing at once- either add intensity or miles but not in the same week. Do it gradually.
I'll be ambling round Snowdonia in the UTS100K on Saturday. Should be an interesting "run".
ETA: https://live.utmb.world/uts/2024/100k and bib 1766 if you're seriously bored.
ETA: https://live.utmb.world/uts/2024/100k and bib 1766 if you're seriously bored.
Edited by Smitters on Wednesday 8th May 15:46
Total fail of a 'long run' from my plan today - 2km easy pace, 2km at 5min/km, 2km at 4.35min/km then 2km at 4:15min/km - just couldn't hold the pace at the end and wound up walking a bit which is most unlike me. Weird one as I've had a bit of time off from running and my Garmin training status was 'Peaking' - it's a good ten degrees warmer here than I'm used to and I only had granola for breakfast then a gel before heading out at lunchtime but still annoying. Not looking for solutions, just wanted to vent! Ah well, onwards and upwards - training for a fast 5km as part of an indoor triathlon on 29 June...
Well done to those entering crazy long trail runs in the dark! We have one up here called the Illuminator which is 15k in the night in winter, I'm tempted to enter but it would be quite masochistic. Good excuse for buying a decent head torch though!
Well done to those entering crazy long trail runs in the dark! We have one up here called the Illuminator which is 15k in the night in winter, I'm tempted to enter but it would be quite masochistic. Good excuse for buying a decent head torch though!
Waitforme said:
Thanks to all for the advice.
I’ll work on the above tips and hopefully nudge closer to the 21min mark.
FWIW my favourite interval session is 5x1K with 90 second recoveries.I’ll work on the above tips and hopefully nudge closer to the 21min mark.
Choose a target time for each km and aim to complete each rep within a second of the others.
Once you've done this decrease the km target time by 5 seconds and repeat sessions until you can run all reps at that pace. Rinse and repeat for future sessions,
It's a great way to see you progress advance quantitatively, and also gets you used to running at the kind of pace you need to for your target 5K time.
Then all you need to do is remove the recoveries.
Waitforme said:
Thanks to all for the advice.
I’ll work on the above tips and hopefully nudge closer to the 21min mark.
I got my 5k time down to seconds above 19 min (so 20 ) last year , i think weight lifting helped as i was pushing off the ground so much harder or at least that's how it felt .I’ll work on the above tips and hopefully nudge closer to the 21min mark.
jeremyc said:
WIW my favourite interval session is 5x1K with 90 second recoveries.
Choose a target time for each km and aim to complete each rep within a second of the others.
Once you've done this decrease the km target time by 5 seconds and repeat sessions until you can run all reps at that pace. Rinse and repeat for future sessions,
It's a great way to see you progress advance quantitatively, and also gets you used to running at the kind of pace you need to for your target 5K time.
Then all you need to do is remove the recoveries.
How long doe sit take before you notice these working / improvements? 4-6 weeks?Choose a target time for each km and aim to complete each rep within a second of the others.
Once you've done this decrease the km target time by 5 seconds and repeat sessions until you can run all reps at that pace. Rinse and repeat for future sessions,
It's a great way to see you progress advance quantitatively, and also gets you used to running at the kind of pace you need to for your target 5K time.
Then all you need to do is remove the recoveries.
jasonrobertson86 said:
jeremyc said:
FWIW my favourite interval session is 5x1K with 90 second recoveries.
Choose a target time for each km and aim to complete each rep within a second of the others.
Once you've done this decrease the km target time by 5 seconds and repeat sessions until you can run all reps at that pace. Rinse and repeat for future sessions,
It's a great way to see you progress advance quantitatively, and also gets you used to running at the kind of pace you need to for your target 5K time.
Then all you need to do is remove the recoveries.
How long doe sit take before you notice these working / improvements? 4-6 weeks?Choose a target time for each km and aim to complete each rep within a second of the others.
Once you've done this decrease the km target time by 5 seconds and repeat sessions until you can run all reps at that pace. Rinse and repeat for future sessions,
It's a great way to see you progress advance quantitatively, and also gets you used to running at the kind of pace you need to for your target 5K time.
Then all you need to do is remove the recoveries.
Don't be too ambitious with your first target time - focus on consistency - and you'll be improving from week 1 or 2.
dirtbiker said:
Total fail of a 'long run' from my plan today - 2km easy pace, 2km at 5min/km, 2km at 4.35min/km then 2km at 4:15min/km - just couldn't hold the pace at the end and wound up walking a bit which is most unlike me. Weird one as I've had a bit of time off from running and my Garmin training status was 'Peaking' - it's a good ten degrees warmer here than I'm used to and I only had granola for breakfast then a gel before heading out at lunchtime but still annoying. Not looking for solutions, just wanted to vent! Ah well, onwards and upwards - training for a fast 5km as part of an indoor triathlon on 29 June...
Well done to those entering crazy long trail runs in the dark! We have one up here called the Illuminator which is 15k in the night in winter, I'm tempted to enter but it would be quite masochistic. Good excuse for buying a decent head torch though!
I always found those runs just a bit too much for my brain. You end up over thinking and constantly watch checking and then the doubts creep in. I prefer warm up then no more than two pace changes. Take the quicker interval and put it in its own session.Well done to those entering crazy long trail runs in the dark! We have one up here called the Illuminator which is 15k in the night in winter, I'm tempted to enter but it would be quite masochistic. Good excuse for buying a decent head torch though!
dirtbiker said:
Total fail of a 'long run' from my plan today - 2km easy pace, 2km at 5min/km, 2km at 4.35min/km then 2km at 4:15min/km - just couldn't hold the pace at the end and wound up walking a bit which is most unlike me. Weird one as I've had a bit of time off from running and my Garmin training status was 'Peaking' - it's a good ten degrees warmer here than I'm used to and I only had granola for breakfast then a gel before heading out at lunchtime but still annoying. Not looking for solutions, just wanted to vent! Ah well, onwards and upwards - training for a fast 5km as part of an indoor triathlon on 29 June...
I've always found the heat to be a massive energy zapper, especially if it's a sudden increase in temperature. I went out planning to do a fairly gently 10k on Monday but also ended up walking as I just had no energy.Wasn't the case last night though - my favourite local race of the year was on and I've kept up my streak of running it quicker each time it's on. OK I've only run it 4 times and they run it 3 times a year but it's still a streak I aim to keep up in 2 weeks time! I like that it's a 5 mile race too - people don't take it as seriously as the 5k and 10k races so it's all a bit more relaxed.
Hip injury seems to be getting better. Had a 2 week break from running, did plenty of walking and lots of golf.
Went to track session on Tuesday night, carried out the session without any discomfort. Woke up yesterday pretty stiff and thought uh-oh here we go again, but it feels a lot better today.
So I'm going to skip track tonight, go for an easy run on Saturday morning, then track again on Tuesday. Ease myself back in. Hopefully the end is in sight.
The track session was good - 1 x 8 min, (2 min recovery), 2 x 4 min (90 second recoveries), 4 x 2 min (60 second recoveries), 2 x 1 min (45 second recoveries). Building pace up throughout the session, starting at 6:25 miles (4min/km) up to around 4:45 miles (3min/km). Total of 6.7km.
Went to track session on Tuesday night, carried out the session without any discomfort. Woke up yesterday pretty stiff and thought uh-oh here we go again, but it feels a lot better today.
So I'm going to skip track tonight, go for an easy run on Saturday morning, then track again on Tuesday. Ease myself back in. Hopefully the end is in sight.
The track session was good - 1 x 8 min, (2 min recovery), 2 x 4 min (90 second recoveries), 4 x 2 min (60 second recoveries), 2 x 1 min (45 second recoveries). Building pace up throughout the session, starting at 6:25 miles (4min/km) up to around 4:45 miles (3min/km). Total of 6.7km.
Smitters said:
I'll be ambling round Snowdonia in the UTS100K on Saturday. Should be an interesting "run".
ETA: https://live.utmb.world/uts/2024/100k and bib 1766 if you're seriously bored.
On the last downhill - It’s just like watching JP ETA: https://live.utmb.world/uts/2024/100k and bib 1766 if you're seriously bored.
28+hrs in
60km banked for the week across 6 days plus a 1hr ride the other day. Feels like I’m getting a bit sharper. Hard parkrun, 12x0.5k midweek plus a hilly 1hr trail run and 3 easy days. That’s more than enough for me!
The ground is finally drying up here although looks like it could be pretty wet most of this week.
The ground is finally drying up here although looks like it could be pretty wet most of this week.
Smitters said:
I'll be ambling round Snowdonia in the UTS100K on Saturday. Should be an interesting "run".
ETA: https://live.utmb.world/uts/2024/100k and bib 1766 if you're seriously bored.
Hope this has gone well. Let us know when you get a chance!ETA: https://live.utmb.world/uts/2024/100k and bib 1766 if you're seriously bored.
Edited by Smitters on Wednesday 8th May 15:46
Oxford Town & Gown on Sunday. Nice gentle one for me getting a couple of our Beginner/Return to Running group from January around it.
Sadly quite a few participants appeared to severely underestimate the heat and hydration and gave St John's Ambulance a busy day.
Goring Gap next weekend, thankfully the weather is looking much more reasonable.
Sadly quite a few participants appeared to severely underestimate the heat and hydration and gave St John's Ambulance a busy day.
Goring Gap next weekend, thankfully the weather is looking much more reasonable.
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