Definitely if you’re plateauing you should mix it up.
Get some longer slower runs in along with some speed sessions. Reps and hill reps. Do some fartlek. Just do something different and you’ll see big gains.
Do shorter reps. 1mile max, you’ll get more benefit from that.Took your advice and did 3km tonight at a faster speed. Absolutely buzzing cus my time was 14.51, my first time I’ve ever managed below 5 minutes for 1km!
I've been running 5ks twice a week for a couple of months but not getting much faster. Maybe I am being too careful as I don't want to not complete the run. Unsure whether to try to run faster or go longer, say 10k. Which is better fitness wise?
Thank you. This is great and makes sense to me.I am by no means the expert on here, but I think it depends on frequency. If you are running twice a week, then you have plenty of recovery time in between so I would increase the intensity/speed for for those two 5ks. You are maximising the time you are running, burning more calories, using more muscles fibres, engaging your nervous system etc - all benefits.
My advice would be to try and add another run and include some variety. I don't enjoy running at all, but am in a place now where I run most days - including a quicker short run, mediums distance, long distance, and then a few filler runs depending how my body is feeling, so usually anything between 3 - 5 miles at a comfortable to medium intensity. Always dread going out, but feel loads better when I am back.
Maybe set an aim to try to incrementally increase your pace per mile, so you are gradually increasing your speed? It will get uncomfortable but at least you then know you are pushing yourselves to a new level. Even if you don't manage to increase the pace for each mile, even if you do for one and maintain your usual for the others then it is progress!
Another general tip; vary your route. That is the only interesting and "fun" bit for me - planning and running a new route/section/combination of previously used routes. It helps keep it fresh.
That's impressive that you can walk that far after such an injury.Up to an hours walking now boys covered around 7k round the sights of Nuneaton still struggling with the old back so no work until after new year
Well I’m there! Finally broke the 10k which was the aim before the end of the year. Got to now keep on keeping on to maintain it.
I am sort of planning to do my first 10k before Christmas.Not far behind! Also did my first 10km run this morning, timed at 1:02:10. Reasonably happy with the time considering it was my first attempt, pace has remained pretty stable.
Quite similar to me regarding the pace etc-think I was around 58 mins but am not fussed about how fast or slow-the idea is/was just to make it!Not far behind! Also did my first 10km run this morning, timed at 1:02:10. Reasonably happy with the time considering it was my first attempt, pace has remained pretty stable.
Do you still get tired some days and struggle but other days it’s easy?Got 4 miles done this morning , and feel very smug as a shirt that was too tight for me in September fits comfortably today
Not as much as I did when I started again in April, I’m doing a run with kevs lads on Christmas DayDo you still get tired some days and struggle but other days it’s easy?
Some sort of Santa dash?Not as much as I did when I started again in April, I’m doing a run with kevs lads on Christmas Day
Just my way of keeping off the grog till later in the daySome sort of Santa dash?
Just finished this week’s 5km run and down to 27:54 (from 30:35 4 weeks ago). Really happy with that but know I can get below 27 with a bit more work.
Been struggling with mine (left) for a few months which has affected my running and pretty much stopped me doing any lunges.Club night tonight.
7 x 1km with 1 minute rest.
3:33, 3:31, 3:29, 3:29, 3:31, 3:35, 3:35
Died a bit on the last couple, but was first hard session for a couple of weeks after some hip flexor issues.
Been struggling with mine (left) for a few months which has affected my running and pretty much stopped me doing any lunges.
Any tips, exercises etc. that you could recommend?
The one at Kerseley? It’s nice if you start at keresley and go down towards Ash Green. 2miles of downhill blissGot 3.5 miles done this morning went through the pro logis estate it’s nice along there .I was like a drowned rat .
I came out of my estate onto beake ave up to the hub and along it to the top of Bennett’s road then homeThe one at Kerseley? It’s nice if you start at keresley and go down towards Ash Green. 2miles of downhill bliss
See post #855
Also I'd heartily recommend joining a club (of which there are many in this area!)
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