David45's training thread

Good Luck man

ElGuerroujFan wrote:

Good Luck man

Can you point out what is wrong with my training?

david45 wrote:

ElGuerroujFan wrote:

Good Luck man

Can you point out what is wrong with my training?

You could also include some strides a couple of times a week.

Hey David!

I know you've gotten some heat, but I'm here cheering for you. We all start at different places and improve at different rates, but no-one knows how far they can go until they've put in the work.

Just make sure what you post here is honest. We can't help you if we don't know what you're doing.

Is your Easy pace at 12:30 for real? That's on the border between walking and running. It would be easier to run at a faster pace to cover the same amount of miles.

You have to be trolling.

Nobody can run at 12min per mile pace unless they are 70+ years old or 300 lbs.

Mont Real wrote:

You have to be trolling.

Nobody can run at 12min per mile pace unless they are 70+ years old or 300 lbs.

I am not kidding

I was just saying good luck dude.

Add strides, a long run (60 minutes), and a 10-20 minute tempo each week and youll be fine.

Mont Real wrote:

You have to be trolling.

Nobody can run at 12min per mile pace unless they are 70+ years old or 300 lbs.

Right. "Average of 12:30 pace?" OP, I really don't mean to be offensive, but how is that possible?

You mentioned on another thread that you're 18. So unless you are very overweight (which is ok, you could improve your fitness), or maybe if you are averaging 12:30 by jogging & walking, or possibly you have a physical disability that you haven't mentioned, then I don't know how to take this seriously.

In general, if you want to run faster, then you have to practice running faster. Strides. Hills. Track repeats of pretty much anything from 100-800m. Even just getting out and running a mile time trial once in a while. ANYTHING other than just super-slow jogs over short 2-4 mi distances.

Anyway, what's the deal? How are you going at 12:30 pace?? You have to explain this, or else nobody is going to be able to help you, because it makes no sense without some explanation.

I don't know. I am 18, 6'0'', and 150 Ib. 12:30 minute per mile is my easy pace, and it isn't getting any faster.

Try to move forward when you run rather than running on the spot.

You are an anomaly. I sincerely hope that you:

A. Don't create any more threads and that you only add to this one over time

B. Get faster

People can offer you all sorts of training advice based on what they've learned, but the truth is that you don't need to read anything in order to get faster.

What happens if you try this: Go run for 30 minutes at 9:30 min./mile pace. If your legs don't feel sore the next day, then do it again. If your legs don't feel sore the next day, then do it again. Repeat until you feel you need a day off. If you are as slow and unfit as you say that you are, then your legs will feel sore one day. Otherwise you aren't truly as slow as you say you are, and your easy runs are too slow, and you never run faster so no wonder you wouldn't get faster.

Didn't you run 7 minutes in your time trial? Then you should be able to do 6x800 in 3:30 once per week and do easy runs at 9 minutes per mile.

ElGuerroujFan wrote:

I was just saying good luck dude.

Add strides, a long run (60 minutes), and a 10-20 minute tempo each week and youll be fine.

Agreed with ElGFan, try the below schedule next week and let us know how it goes/feels

Day - Run Time (min)

Mn - 45 + 8x100m strides

Tu - 45

Wd - 45 w/ 20 min quicker + 4x100 strides

Th - 0

Fr - 45 + 8x100m strides

Sa - 60

Su - 0

If you are running 12:30s try for 2mi in 20min on Wd. You could replace one of the strides with hill repeats, if you cant measure out 100m just do 15-20seconds with 1min standing recovery

johnfromSJ wrote:

Is your Easy pace at 12:30 for real? That's on the border between walking and running. It would be easier to run at a faster pace to cover the same amount of miles.

I started in the pack in the Bay to Breakers one time, the pace was 12:00 per mile and it was awful. It was too fast to walk and too slow to run. The pace generated minimul body heat so I freezing at the finish at Ocean Beach.

Glad you created this thread! You better not be trolling, or else ;).

You are not doing enough variation with your training. Too much of the same thing over and over. You have the right concept to train in 3 week cycles, returning to 35 min easy runs in week four, but again, you need more variation.

Start trying to incorporate easy, medium and hard days into your training. Speed days and long runs are considered "hard" days.

Here's an example of a week (I did not include a long run):

Monday- (Hard) Fartlek. Do a 10 min warm-up and then continue running straight into the workout. Run 1 minute at a quicker pace, 1 minute at a slower pace 5x total. So one on, one off 5x. Then proceed into a 10 minute cool-down. Run the entire thing.

Tuesday- (Easy) Do an easy 35 min run. Do four strides equivalent to about 100 m after you have finished your run. Think about "running strong". Focus on picking your knees up and run at a quicker pace then you did the hard part of your fartlek the previous day.

Wednesday- (Hard) Do another speed workout. 4 x 800m Do a 1 mile warm-up and then 2 strides before you start. Give yourself a 2 min rest between each 800. Run it a little slower than the fartlek quicker pace, but definitely faster than your easy days. Finish with a 1 mile cool-down.

I'm not giving you paces to shoot for, because you are just starting out. Ideally you would do some type of time trial, like 1.5 miles all out to determine paces to train at for your speed work.

Thursday- (Easy) Do an easy 30 min run. Skip the strides today.

Friday- (Medium) Do a 45 minute run. End with 4 strides.

That's just an example of a week, starting out and incorporating more variation and speed. Feel free to ask more questions. Keep us posted.

Actually you said you ran an 8:05 mile for a time trial you did for yourself. Shoot for doing those 4 800s in 3:30-3:45 min. Giving you a range, since you are just starting out, but so you also have something feasible to shoot for. Have a goal time really helps. Keep them under 3:45.

Dude, I dunno. At 18, I was 6'0" and 154 lbs and I really don't think I could have "run" a 12:30 pace if I tried.

Either:

A) you are a completely ridiculous troll --

or B) you gotta run at, say, 9:30 pace like Nutsack said, plus do some faster workouts like EVERYBODY is telling you --

or C) you have a medical problem, such as in your lungs, or severe iron deficiency, or something.

david45 wrote:

My easy runs were at a pace of 12:30 minutes per mile.

Just for kicks, could you tell us how are you measuring the time and distance on your runs? I'm not going to say this is the case, but is it possible that all 10,000 of your pity threads are hanging on a case of bad data? Are you running on a road with biked out miles? Did you use a car to measure? Do you have a crappy watch? Or are you on a 400m track.

How epic would it be that he actually is much faster than he thought all because he has been using a mis-calibrated measuring tool!