Coming back from 2 week layoff due to Achilles injury, how can i improve/drop my easy pace running from 11min/mile to 9min/mile. Prior to this i ran 4 days a week@20mpw in last 8 weeks, all easy runs with 2 years inconsistent running/ hobby jogging for 10-12 mpw. My interests are 1. Above goal 2. 10k- HM races in future after base building. No plans to race this year, so how should i approach my running?
TIA
1. Do easy runs and increase your weekly mileage by 10% per week until you are at a weekly mileage amount that you are comfortable with.
2. Report back once step 1 is completed. It will be a few months.
3. At that point we'll tell you to start doing some tempos.
(You'll probably find out that you can run an 8:00 min. mile somewhere between step 1 and 2. After step 3 you can start thinking about your other goals.)
* subject should've been breaking 9.
Nutsack McGee wrote:
1. Do easy runs and increase your weekly mileage by 10% per week until you are at a weekly mileage amount that you are comfortable with.
2. Report back once step 1 is completed. It will be a few months.
3. At that point we'll tell you to start doing some tempos.
(You'll probably find out that you can run an 8:00 min. mile somewhere between step 1 and 2. After step 3 you can start thinking about your other goals.)
Thanks. As i have no aerobic base at all, i am hoping to start with run/walk method until i can run all my runs without stopping for 30 mins. I wasn't sure if i can do some strides as other posts/articles mention or some easy fartlek. Do they help?
forget about fartleks until you can run 1 hour without walking.
You can do relaxed strides after your run
what helps is core training and things like lunges, squats, jumping jacks etc with only body weight
I have some experience in strength train but i will start with body weight exercises for lower limbs as mentioned.
As per step 1, sounds good. Can you clarify below:
I am willing to run 6 days starting with 10mpw and increase 10% weekly until i can run continously for 1hr which could be about 33-35mpw for about 10-12 weeks. Do i need not to worry about short&easy like 30mins run?
Don't force it...let it come to you.
Jakob Ingebrigtsen has a 1989 Ferrari 348 GTB and he's just put in paperwork to upgrade it
Is there a rule against attaching a helium balloon to yourself while running a road race?
Strava thinks the London Marathon times improved 12 minutes last year thanks to supershoes
How rare is it to run a sub 5 minute mile AND bench press 225?
Am I living in the twilight zone? The Boston Marathon weather was terrible!
Mark Coogan says that if you could only do 3 workouts as a 1500m runner you should do these
Move over Mark Coogan, Rojo and John Kellogg share their 3 favorite mile workouts