Letsrun faithful I need you help.
I recently ran a 5km race and came in at 25:10. I've averaged about 20 miles per week over the last 6 weeks with two long runs of 7.5 mile.
Most weeks I need to run one or two recovery runs of about 2 mile at 11 mins per mile pace.
I run everyday but feel I need these 11 min pace runs even though I can sustain just over 8.00 min pace for 5km.
How do I step up my mileage to run faster?
Help
I'm slow wrote:
Letsrun faithful I need you help.
I recently ran a 5km race and came in at 25:10. I've averaged about 20 miles per week over the last 6 weeks with two long runs of 7.5 mile.
Most weeks I need to run one or two recovery runs of about 2 mile at 11 mins per mile pace.
I run everyday but feel I need these 11 min pace runs even though I can sustain just over 8.00 min pace for 5km.
How do I step up my mileage to run faster?
Help
I can make you a 16 minutes runner off 45 miles a week, but my program is not free. What is your e-mail?
Run more... that was free
Mte, 6 weeks training is not that much if you came from 0 sports. just keep running and your times will get better. you can start more serious training when you're breaking 7min pace for 5k.
A hint: read Daniel's running book. No need to buy some expensive training plan when you can learn to make one yourself with a little help from good ole jack.
You might also want to read up on some nutrution tips. There are actually quite a few good ones on here if you take the time to find them.
I hate when people trivialize the difficulty and rarity of running fast.
I've read Daniels but the interval/speedwork training looks too hard or intense given the pace on at. I'd be worried that I would need more recovery days just to do those workouts each week.
3 for semi-decent originality
2 for being believeable in the first post
2 for getting a few replies
-1 for lack of entertainment
Total Score: 6/10
Gee I get 6/10 for being serious!
I'm not trolling, i'm after constructive answers to help. Do you want further background of my running plight?
What's your gender, height and weight? How long have you been running? What's your highest peak mileage for a month? do you get a decent amount of sleep?
OP, are you assessing your VDOT correctly when you attempted to use jackDaniels?
popepepep wrote:
What's your gender, height and weight? How long have you been running? What's your highest peak mileage for a month? do you get a decent amount of sleep?
Male
5'11"
185 (reckon I need to lose 20 pounds)
running on and off for a few years peaking with about 40 miles
got an injury last year and probably ran 300 miles in the year.
started 1 jan this year again.
djskslskemz wrote:
OP, are you assessing your VDOT correctly when you attempted to use jackDaniels?
Probably not - 25:10 for 5km gives me 38? But don't I need four races to average it?
Losing 20-25 pounds will help a lot.
It's great that you have begun to run. Six weeks is just the start of a lifetime of physical fitness. If you continue to run, changing nothing else, by the end of the year you will be much faster and more fit. In other words, allow yourself some time. Rushing speed is likely to lead to a cycle of injury and layoff and weight gain ...
I assume you have been properly fitted for your running shoes. Despite the "right" shoes, if you find you are chronically injured at 40mpw, well, some people report that going barefoot makes all the difference.
Am I doing too much if I require 2 recovery runs per week? Am I building too fast?
To me it seems awfully slow.
Almost everyday should be an easy distance day
Coach. EL wrote:
I'm slow wrote:Letsrun faithful I need you help.
I recently ran a 5km race and came in at 25:10. I've averaged about 20 miles per week over the last 6 weeks with two long runs of 7.5 mile.
Most weeks I need to run one or two recovery runs of about 2 mile at 11 mins per mile pace.
I run everyday but feel I need these 11 min pace runs even though I can sustain just over 8.00 min pace for 5km.
How do I step up my mileage to run faster?
Help
I can make you a 16 minutes runner off 45 miles a week, but my program is not free. What is your e-mail?
PLEASE do not pay for this advice. You will find it anywhere on this website for free.
When you say slow are we talking about 9:00 - 11:00 min pace. Or just run by feel?
I have another 5km race in 6 weeks over the same course as my 25:10. I'm hoping to run better and get back under 25 mins.
Conversational pace
So would the summer of Malmo help? I'm thinking of adding short runs at night.
Not sure about my pacing on those 1200-1600 repeats, say 8:10 through 1km?
get up to 35-40mpw in singles first