Hi, I have a question to running? I run since 2003. I want to increase my kms from 70 to 90 km per week.
I am over 40 years old.
My running times for 5k are 19.01 min and 10 k 39.19 min.
how much faster could I become when I increase my volume from 70 to 90 km per week. Should I do workouts too.
Or first JUST INCREASE THE VOLUME?
thx in advance
Increase if you like but be aware that just running slow miles does not make you faster.
At 40+, if you are not doing any workouts, you'll get faster by keeping your mileage the same and adding one workout per week and one set of 4-6 × 50-100m strides per week.
At your level, you should improve if you simply search "5K workouts" and "10K workouts" and just select something different each week. Whatever workout sounds interesting and challenging for you. Enjoy!
Running slow miles makes slow runners.
with 40 if your run for almost 20 years #treshold# is not that important.
5k pace once per week is more the key
Brain wrote:
At 40+, if you are not doing any workouts, you'll get faster by keeping your mileage the same and adding one workout per week and one set of 4-6 × 50-100m strides per week.
+1
For the workouts make sure you understand the purpose and execute them properly:
Def hit the track for some short intervals (200/400's) at mile+ pace to increase economy at faster paces. Focus on good form. Dont over do em. Running all out is not relevant to your 5k race and may cause injury that could set back overall training. Also, dont use cheater shoes for this. Track flats or lower stack trainers will help you decipher what good form feels like and make you a better runner.
Good luck.
sounder wrote:
with 40 if your run for almost 20 years #treshold# is not that important.
5k pace once per week is more the key
Do you have a source/more info on this?
I'm a 39 yr old 5-10k runner and like to once a week either do:
- 3mile threshold run at 10k pace,
- or four 1mile repeats somewhere between 5-10k pace with a 0.25mile float at HM pace.
I like doing threshold workouts cause i feel like they help with my mountain biking where i push hard efforts for 5-10min that result in a similar heartrate and perceived exertion as 5k racing.
Perhaps my less frequent 800's workouts are more relevant to mountain biking since a lot of the biking efforts end in full exhaustion.
I'm open to switching up training.