david45 wrote:
Apple Watch 5, and I am not running on a track and don't have access to one.
I the GPS enabled or are you using the stride length/cadence to measure the distance? This is important. My wife has a Garmin Vivofit and all of the distances she walks are base off of steps and stride length. Are you CERTAIN you are using GPS?
12:30 in the streets, 7:00 in the sheets
david45 wrote:
Yes. If I try to run faster, it won't be at an easy pace
Run four miles then.
david45 wrote:
Another giver of +1 wrote:
Also, for the time being, forget about doing set "easy" run days. None of your days should be easy until you get fitter and faster. Psyche yourself up to the idea that every day will be hard to some degree.
Really? Because I asked people on r/running this and they say it is a bad idea.
You need to ignore "real" training advice for now because it does not apply to you yet. What you are looking for is called a "couch to 5k" program. For someone who is very unfit, there is no such thing as an easy pace until you are walking. That's pretty much where you are at. Go run at 9:30 min./mi. pace or faster for as long as you can. If you need to slow down more than that, then walk. One of two things will happen:
1. You will be doing a lot of run and walk sessions for a few weeks until you can actually run, but you will end up fitter and faster within the next month.
2. You will be able to run for 30-60 minutes already, thus surprising yourself and realizing that you are already fitter than you have described so far here.
david45 wrote:
So here has been the training for the last 4 weeks:
Week 1: 35 minute easy runs for 5 days per week
Week 2: 40 minute easy runs for 5 days per week
Week 3: 45 minute easy runs for 5 days per week
Week 4: 35 minute easy runs for 5 days per week
My easy runs were at a pace of 12:30 minutes per mile.
Hey OP! I normally would not recommend the Dr. Phil Maffetone training system ("MAF system"), like ever, but based on how you're setting up your training, you may want to look into it. You can find it by Googling "MAF system" or "Maffetone system." It's a training system based on your heart rate. Basically, you run workouts based on your heart rate.
Burrito Maklin wrote:
Hey OP! I normally would not recommend the Dr. Phil Maffetone training system ("MAF system"), like ever, but based on how you're setting up your training, you may want to look into it. You can find it by Googling "MAF system" or "Maffetone system." It's a training system based on your heart rate. Basically, you run workouts based on your heart rate.
Yeah, because what LRC needs is another skinny-fat moran with abnormal leg length and a watch to be asking about why their heart rate is too high or too low.
Nutsack McGee wrote:
david45 wrote:
Really? Because I asked people on r/running this and they say it is a bad idea.
You need to ignore "real" training advice for now because it does not apply to you yet. What you are looking for is called a "couch to 5k" program. For someone who is very unfit, there is no such thing as an easy pace until you are walking. That's pretty much where you are at. Go run at 9:30 min./mi. pace or faster for as long as you can. If you need to slow down more than that, then walk. One of two things will happen:
1. You will be doing a lot of run and walk sessions for a few weeks until you can actually run, but you will end up fitter and faster within the next month.
2. You will be able to run for 30-60 minutes already, thus surprising yourself and realizing that you are already fitter than you have described so far here.
I already did C25K a while back
david45 wrote:
I already did C25K a while back
Does that prevent you from doing as we suggest?
Nutsack McGee wrote:
david45 wrote:
I already did C25K a while back
Does that prevent you from doing as we suggest?
Well, I did what you said about running at a 9:30 pace and walking occasionally before, and it just made me injured.
There are no "easy pace" when you start at a level so low.
Running 5 times per week a 39 minutes 5k is not going to do anything.
Try to run your 5k -3miles faster. Forget about feeling easy. Even if you are dead tired at the end, it will make you progress.
Start with trying to run 3*5k at sub 30 minutes per week.
I don't know who told you to run at 12:30 pace but that is not going to do anything. People who run "easy days" are those who run fast days and doing hard workouts the other days.
david45 wrote:
Nutsack McGee wrote:
Does that prevent you from doing as we suggest?
Well, I did what you said about running at a 9:30 pace and walking occasionally before, and it just made me injured.
Try 10 minute pace with 12;30 breaks then.
By the way, if you don't know already about david45/somefbiagent's reddit activity:
He doesn't wear proper running shoes.
He only eats banana, bread and chicken every day and thinks it's a good diet.
I think this thread should be shut down unless you provide us with video footage of you running. It would actually let us help you. You’re just saying the same sh*t over and over. It’s sickening.
the reddit running communities (plural) have given him the same advice as you guys here have, over the last almost 9 or so months. Nothing has changed. He just keeps making new alts and asking the same questions.
Your asking him to go faster than his (probable) 5K PR 3x a week. You have no idea what you are suggesting.
When I started running (1985), I dragged ass probably as slow as David most of the time. I was jogging/slogging/flogging myself through 9 miles a day as a complete beginner over the summer. Despite the sloth, nothing faster, I got to about 17-flat 5K fitness by my first cross country race. A few months earlier, I had only been able to race 10K untrained in 54 min.
Unlike David, I had fitness from a lot of cycling (10 hrs a week maybe); did close to 6:00 in P.E. for the Presidential Fitness Test untrained, so had some talent; and did 4x his mileage. But still shows you can improve a lot doing slower than 10 min pace as a beginner.
According to Jack Daniels VDOT:
8 minute miles = 26:56 5k
Easy pace = 10:30-11:30 pace
He is running much slower than the slowest pace prescribed as easy.
He is running junk miles.
Assist feel wrote:
According to Jack Daniels VDOT:
8 minute miles = 26:56 5k
Easy pace = 10:30-11:30 pace
He is running much slower than the slowest pace prescribed as easy.
He is running junk miles.
I thought junk miles aren't that bad.