Want to quit Running cant fix this problem!

Do you lift? Do you practice running fast (200's, 150s, flys)? Do you do hilly long run runs? What is your mileage? We need more info on your training.

Why don't you try putting aside the watch and just running for enjoyment. Don't time it. Just go outside, go out of the door, run for as long as you want, run on a nice route.

Forget all of the time trials and reps, just have a few months of steady running and see if that helps. What you're doing right now isn't working so it's worth a try and trying something completely different for you. It will take the mental pressure off at least.

Good luck and very much hope that it works out for you. You sound stressed. Take care.

Mileage = 100-110km but this has been for the last 2 months

Monday jog 60 -13km

Tuesday 1km reps 8 at 3:05

wednesday easy 60

Thursday 12x400 68ish

Friday 60 easy

Saturday 3x3km at 3:10 or 8km straight at 3:10 when fit

sunday 25km long run hilly

if you gave me a session like 12x1km off 60 at 3:05-3:00 it would be no problem

Extremely stressed and confused

Here comes the help.

What you experience is a high lactate level (together with H+ ions, but this is a detail), which brings your legs to slow down. So you are overpacing, thats one problem.

The second problem is, you train wrong. You need to select a pace in training which creates lactate but not too much. You seems to be aerobically underdeveloped. As a starting point i recommend you do e.g. 8x3min@95%CV, you can use the tinman calculator to calculate CV (=100%CV), and threshold pace is then 95% of it.

You can expect to see results in about 6 weeks. It can be fixed no reason to be depressed.

Okay I will try this, I was going of lab results and I’m going to buy i lactate meter soon

threshold was 3:09 3.7mmol and V02 was 78 but lab test can be wrong

i feel quite aerobically strong because I don’t feel out of breath but it’s almost as though my muscle can handle the impact especially in spikes my hamstring start slowly fatiguing.

Thanks btw I appreciate it

I’m guessing do more volume at above 3:09? So instead of 3x3km at 3:10, do 12km straight at like 3:20-3:15 ?

and 1km should be fine at 3:10?

Unfortunately i am no clairvoyant about your race performance :)

What is your actual 5k PR?

The answer is pretty clear to me - you have a weak posterior chain and you are not using your glutes. Talk to your coach, a physio, or a personal trainer about strengthening your hamstrings and getting your glute medius to fire. I've seen this hundreds of times and strengthening the posterior chain always fixes it.

I’m pretty strong can squat a deadlift heavy easily double body weight on both so above 112 squat and could deadlift probably more, it not even a lactic feeling it just my hamstring not dealing with the force, I just miss the pain of breathing heavy and slowly burning up, this pain is different just feels like my legs all of a sudden want to stop moving

Also it’s still me but accidentally closed the thread so just added a extra D to the username

Well it’s complicated

min my first year of running of Ample training (60-80km a week) I could run 15:25 on the road so I thought I had some talent, then next two years were a write off due to multiple stressies and a bad back injury so I missed a lot I did split a 14:54 in a 6k road race in 2023 if that helps

2020 15:25

2021 injured

2022 injured

2023 only missed about 15 weeks due to injury

2024 No issues strong just the effing hamstring

So you wanna tell me you run 12:30 for a 5k?? I am out.

I think he was suggesting he split 14:54 at the 5000m mark in a 6000m race.

Essentially he is suggesting he ran ~17min for the 6km (~3:00/km pace)

Yeah this my apologies i didn’t clarify

No not like that just split that through a 6 road last year

Get bloodwork done if you haven’t already. Check iron and Ferritin specifically.

Okay will do

Ok i missread your race info. I assume now you run 15' flat for a 5k.

That means your CV is about 03:09 min/km, and it is exactly what i thought, your reps are too fast. So for your 1km reps i would do it at 03:20, and the 3km reps at 03:30 (as a starting point).

You have 3Q sessions per weak, and you have only 48h of recovery time from Q to Q, that might be not enough ! That also fits with your injury history. Fast twitch fibers need longer to heal and to recover as slow twitch fibers. Maybe 2Q sessions/week is a better approach for you (skipping the 400m reps).

Also others mentioned running form, muscular unbalances, and possible other issues which can't be detected here on this board, the body is complex. A coach is recommended.

Also do not forget the mental side, a professional help for you in this field is recommended.

Good luck.