I have decided to give running a real go. what should I do? serious question.

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Post coming from the inside to create more hits. No one comes here for that kind of advice when they know google exists. Nice try though.

Woodsman runner44 wrote:

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Post coming from the inside to create more hits. No one comes here for that kind of advice when they know google exists. Nice try though.

Googling this stuff is over-whelming and some of the programs look ridiculous. Some have 40mpw to break 40. I feel I can get better and more practical advice here based on my level and my current workload.

I'm no expert, but for me it's just been a long progression. Every year as I got more serious, I'd do more mileage. If you're at about 15, then you definitely want to take it slow.

Maybe add 3-5 miles a week for 3 weeks, then do a "regression week" where you drop your mileage down a little bit to keep you feeling fresh and recovered. If you were doing 30mpw then maybe only do 20 for your regression week. If you were doing 60mpw, maybe only do 45-50mpw for your regression week.

The regression week every 3 weeks isn't a set in stone number. If you're feeling run down and tired two weeks in then back it off (a little bit) for one week. Also, don't drastically increase your mileage week after week. Lets say you just did 30 mpw and you're feeling great. So you decide to keep on going up and you do 35-40mpw...and then you get injured. Always stay on the cautious side of things.

As for workouts, focus on slowly increasing your mileage first. Once you think you're at a decent number, you can start working out. One of the most basic, and in my opinion best workouts for getting fast quick is tempo runs. Basically a "comfortably hard" pace. There's no exact number pace for these. I run 5ks in the mid to high 16 minute range currently, and I do my tempos at about 5:45-6:10 pace, just depending how I'm feeling. These are generally for 3-6 miles in distance. If you're new, though, then you can start out by doing "tempo intervals", where you just run at tempo pace for a set distance. Maybe start out at a mile, with a short 1-2 minute jogging break, and repeat.

If you just broke 40 for a 10k then i'd guess your tempo pace is in the high 6 minute range.

As for recovery; Just do your easy runs slow if you're tired. If you're really feeling crappy or sore, take a day off, but try not to make a habit out of it if you really want to get better. I use a foam roller after my runs a few times a week, I think it helps tremendously. Also, if you have a really hard or long effort, taking an ice bath directly afterwords does wonders.

GokulisBack has given you some pretty good advice. I'd also suggest you buy Daniels' Running Formula, 3rd Edition and read it carefully. You'll get several hours of advice from a legendary coach for... what?... $20? That's a great deal. It's not necessary to understand it all, but what you do understand will help you a lot. Make sure you get the 3rd edition. It just came out this past January.

At this point, here's what will help you most.

Gradually increase your weekly mileage. Your mileage is way too low to race the 10k effectively. How much you should run each week depends on your time and propensity to get injured. Increase at 3-5 miles/week at first and then 10% per week. You should try to work up to at least 30mpw, but 40 would be better. Over 40, your improvements will continue, but they will be incrementally less while the risk of injury increases. You have to find your own sweet spot.

You base your training on 4 basic workouts: a long run, a tempo run, an interval workout, and recovery runs. Easy days (recovery runs) should follow all of the other three workouts, so basically it's hard day, easy day, hard day, easy day, hard day, day off, easy day, hard day. Of these four workouts, the ones that will benefit you most at this stage are the long run and the tempo run.

I hope OP doesn't mind if I post a similar question.

if I'm interested in getting as fast as my genetic limits allow, what would be the best first step? just use the Daniels book? is that similar to how all those fast kids in hs/college train too?

my background, I'm female, I started running to do a marathon but while preparing for that, I decided I wanted to get really fast too. I'm finally done with the marathon (3:33) and so I want to focus on this goal now.

thanks!