Train Me

Monday:

1 hour hard of road running. Then upon completion, do strides in spikes for speed and technique.

Tuesday:

1 hour very easy. It is reported this would be as easy as 10-minute miles. The aim for him was to recovery on easy days so that he could train very hard on his hard days.

Wednesday:

Track intervals. Examples of typical sessions include 12 by 400m with 100m-400m jog recovery

Thursday:

Recovery day. Same as Tuesday, very easy.

Friday:

A fartlek session involving sprinting and striding.

Saturday:

An easy day, with very slow jogging.

Sunday:

– 1 hour run with 30 minutes

Try this:

https://www.runnerstribe.com/features/training-of-famous-runners-noureddine-morcelli/

It may be possible but would take a lot of dedication and interval training as well as some serious weight loss, down to 20-ish % body fat. If you don't get a helpful response on this message board, try searching for a running group on FB (members have to be approved and are generally more kind/supportive). Do you run with anyone? Training with a friend, a club, or a coach would help. Speed work is hard on your own.

Firstly, I'm a chick. Secondly, I absolutely cannot run it right now as I've tried to run at a pace where my Garmin says 630 or less and I didn't even make it 400m any of the dozens of times I tried it.

Fastest 400m is 1:42

Fastest 800m is 4:04

I'm 5' 4". What weight do I need to be to be at 20% body fat?

I live in a very small town of about 1300 and only my daughter will run with me but she paces at 78 second 400s and I can't keep up for more than about 100m. For the last 2 weeks I've been mimicking the workouts her coach does with her but I don't know how to pick a pace for myself. He tells each of them what times to hit but I don't know how to figure that out. I tried to just divide by 4 and run 1:37 but I couldn't even do it once. And after I tried each 400 was like slower and slower. The 800s were even worse from pace as seen above.

I'm guessing between for a medium boned, not super muscular 5'4" woman of around 45-55, 110-120 pounds would be around 20-25% body fat (I did read the "mom" part). I was trying to avoid giving a weight since it really varies a lot. Look online for ways to get an estimate. Remember, this is a long-term endeavor that would probably be a lifestyle change. You might start with the goal of running under 8:00 until you lose some more weight, maybe by November/December. Then, by next summer, try to get to 7:00-7:30. After that, it will take considerable dedication and more coaching to improve. Keep working on the 400s once or twice a week, concentrate on lifting your knees higher and increasing your turnover rate as well as doing 3-5 mile runs at a moderately faster pace (9:00 min for now?) plus a long 8-10 mile run. Eventually get to what 6:30 Miler suggested above. You might invest in a heart rate monitor (the chest strap type) and get some training books from the library.

I'm always a bit suspicious of trolls on this forum, so that's all for now. The female master's mile record (by a 50-year-old) is 5:00, so it's not impossible.

SlowAFRunnrMom wrote:

I'm 5' 4". What weight do I need to be to be at 20% body fat?

.

There are 5'8 bodybuilders that weigh 300 pounds and have a 5 percent body fat. Do you mean 20 BMI, if so you would have to weigh 117 ibs.

I did think it would be a long endeavor that's why we ended up giving me until she graduated. May of 2020.

I'll update here once a week or so that way people can tell me if I'm doing the right things.

Idk. The other poster said 20% body fat. I guess BMI of 20 fell in the range that he gave as well. I guess I could shoot for that weight and see how I fair.

This thread is useless without your pics!

i love my mummy esp whrn she gets me mcnuggies!!!

I am an Afrikaan Trainer. I think the only way you will do this is if you contact me. I have a special "herbal remedy" you can take.

SlowAFRunnrMom wrote:

Idk. The other poster said 20% body fat. I guess BMI of 20 fell in the range that he gave as well. I guess I could shoot for that weight and see how I fair.

I was thinking of body fat percentage for runners, not bodybuilders, and a 45-55-year-old woman, not 20-year-old, 6'5" guy. (a 300 pound, 5% body fat, 50-year-old female is beyond my imagination) My main point is that running fast (a 6:30 mile is quite quick for a 45-55-year-old woman!) is considerably easier with a lower percentage of body fat as long as the person is eating healthy/not anorexic). 20-23% body fat is slim by American standards but in no way extreme. BMI is less accurate since it doesn't account for muscle/bone structure. Read Matt Fitzgerald's Racing Weight for more details. I think your daughter is making a pretty safe bet at this point.

nimblenw wrote:

[quote]SlowAFRunnrMom wrote:

20-23% body fat is slim by American standards but in no way extreme. BMI is less accurate since it doesn't account for muscle/bone structure. Read Matt Fitzgerald's Racing Weight for more details. I think your daughter is making a pretty safe bet at this point.

You don't want to be slim by Murica standards, that is like telling your child to aim for c's since that is easy to achieve. No! You want to be slim by Olympic marathon runner standards. If you are 5'4 you should aim to weigh about 110 ibs.

Just updating with my week.

M-2 miles @ 10:35 plus 2 miles walking

T-2 miles @ 9:32 plus 2 miles walk/jog

W-.5 mile warm up @ 9:30 then 4 x 800m (4:01, 4:05, 4:05, 4:10)

Th- 30 mins @ 10:30 pace

F- .5 warm up then 4x400 (1:50, 1:56, 1:52, 1:56)

Sa- I didn't specifically run but I chased kids around the XC cross country course x 4 races which showed a total travel of almost 3 miles.

Sun-3.5 miles @ 10:32 (I meant for this to be my long run but I woke up late and it was almost 90 degrees already. I feel bad because I probably could have pushed through but I convinced myself to do it tomorrow and wake up on time.

Weight today: 157.6

Week 2:

M: 5.25 miles @ 10;32

Tu: 1.5 miles @ 9:05 (I was trying to hold that 9 minute pace suggested to me but I couldn't). Walked 1.5 more

W: 1/2 warmup. then 6x400m (1:44, 1:48, 1:44, 1:50, 1:53, 1:53)

Th: 30 min recovery (10:33 pace)

F: 1/2 warmup. Then 4x800 (4:02, 3:58,4:10, 4:10)

Sa: 5k fun run. Time 30:21 (last year 30:42)

In comparison to last year, it was hotter, sunnier, windier, and less runners to pace off of.

Current weight 155.8

Not really sure I'm getting any faster though. How long does this take? lol

Just for fun my kids times were: (all female)

2018 (2017)

17 year old--22:25 (23:03)

14 year old--23:39 (24:58)

13 year old--23:37 (25:34)

9 year old --27:55 (27:24)

it will take some time to see the fitness getting better as for now you are putting in some work and your body is tired all the time !

My advise would be :

Make the easy days long but very easy and the hard days shorter but faster

your recovery run is 3 miles but while warming up for something fast you are running even more just to warm up

+ if you want to improve form and speed try to do some strides after each run and try a hill session every once in a while !

Also, although I'm not making excuses exactly just want to note that last year I was well rested at this run and this year I had two days straight of less than five hours sleep.

bertebob wrote:

it will take some time to see the fitness getting better as for now you are putting in some work and your body is tired all the time !

My advise would be :

Make the easy days long but very easy and the hard days shorter but faster

your recovery run is 3 miles but while warming up for something fast you are running even more just to warm up

+ if you want to improve form and speed try to do some strides after each run and try a hill session every once in a while !

My body DOES feel tired all the time... I thought it was because school started and whatnot but I guess it could be because of harder running.

RE: Hills. I keep hearing they are good but there is literally no hill to run within an hour of me. It's ridiculous. Maybe I should try some treadmill running at incline?

The 10:30 pace in the mornings is SUPER easy, like I can talk to other people on the track without running out of breath. But 9:52 felt like a struggle. I hadn't thought at all about the fact that last year I was not doing as much running and none of this interval business. I guess my body could be more tired than last year.

I think it's doable.

Given it doesn't need done until 2020, wouldn't upping mileage be the thing to focus on training wise? (Obviously losing weight should be a priority too)

I'd probably suggest working on building to running 6 days a week. Build up the mileage for a bit, then drop it back down to do more speed work