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Running
- Thread starter blueloon
- Start date
Well done on that , maybe throw in some shorter , faster interval sessions like 12 x400m , just set in on your watch and use a local park or quiet road? I’ m not too bothered about my 5 km time but I know I lack speed , so at the end of my easy runs I’ve been throwing in 4 x 30 secs sprints with 4 mins rest between. It’s something I’ve never tried before but there’s a bit of research and training articles which recommend it so I’m giving it a go at least once per week.
tr_efc
Player Valuation: £1m
I'm going to start implementing something similar in the coming weeks. 2*400m followed by 6*800m and then another 2*400m is what I've got planned for tomorrow after work. Definitely going to start messing around with the intervals from now on. I normally use the Nike Running Club's speed workouts on my apple watch but I don't think they're doing enough tbf.
That’s a tough session to start off with , I do 6 x800 m on its own , or 12x400m, 5 x1000m roughly 5 km/ 3 mi,es of fast paced stuff . Be cautious not to overdo it .
tr_efc
Player Valuation: £1m
12*400m sounds fun tbf, will have a look at that as well. How many miles do you normally do each week if you don't mind me asking?
Not much of late due to two falls while in trail races, so only 76 miles in June when my target in a month is at least 100 . So I’d try to run 25-30:miles regularly.
tr_efc
Player Valuation: £1m
I aim for 100 as well. I'm already on 25 so far in July which is great but 87 was all that I managed in June due to me and my Mrs going away. I just never manage to be consistent and add progressive overload, something always seems to pop up and get in the way of my weekly routine.
“ Consistency of training” is the biggest factor in improving ! !
tr_efc
Player Valuation: £1m
I've improved massively in 2023, but I'm still inconsistently concsistent, if that makes sense haha. I'll do 19 miles one week, then 28 another, then 26, 17, 31, 24 and so on. Absolute nightmare for it.
Yep , it’s John Lennon’s “ Life is what happens when we’re busy making other plans” applied to running
Last July I was on a roll , marathon training, and did 147 miles, 34 miles a week , haven’t done that in a month since due to injury and illness but it’ll come back .
Rook
Player Valuation: £80m
did a 4 mile hilly race in 80+F w/ crazy humidity running long uphills in 31 min. I guess its good training until dreaded druid hills ends me in August. Went out too fast and did a 14:45 in the 1st half and died like every other runner on the back half.
Was hanging out on the bench w/ the American record holder in the 10 mile. Was proud that I beat him by a good 2 minutes. That being said he was 92 and the american record holder in the 90-95 age group.
Was hanging out on the bench w/ the American record holder in the 10 mile. Was proud that I beat him by a good 2 minutes. That being said he was 92 and the american record holder in the 90-95 age group.
Rook
Player Valuation: £80m
If you are an old (over 40) just add distance (15mi+ runs) w/ 1 speed work + 1 tempo run a week usually my tempos are upping the pace just a bit on long inclines up to 3%.
If you are under 40 you can do speed work 2X week. you still need those long runs in if you are looking for a goal time. I used to just do hard runs around 4-6mi w/ a max of around 8mi, I plateaued at about 8:20mi. Once I added distance, my times plummetted pretty quick.
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tr_efc
Player Valuation: £1m
Did 26.1 miles last week made up of an easy 5 miles, hill repeats across 4 miles, a 4 mile tempo, 5 miles worth of mixed intervals and a steady 8 mile long run. Now am going for 28.6 this week. 31 will be the week after that and then I'll drop it back down to 25-26 ish when I give a 5K race another go. End of July I'm hoping to do my sub 20.
It was back up to 30 miles for me last week.1 session of 12x400m , an easy 4 miler, a 3 x 10 mins with 3 mins rest between which I did with my club and a long Sunday club run which I pushed to 1/2 marathon distance in 2hrs 01 min. That was a tough week and today I can feel my body is depleted , I pushed too hard on the first 7 miles of the 1/2 m , at 71 I know I need more rest than when I was younger so no run today and maybe tomorrow off as well.