No laughing please.
I'm 24 min 5km runner at the moment and have just done a good 4 weeks of about 25 mile per week. I'm feeling abit tired but want to know if I should start to push the mileage up to say 45-50 mile?
I'm just getting into my running and feel that this type of increase will have good results on my PR's (24:02 5km, 50:34 10km).
How long will it take to adjust to the higher mileage?
advice please.
Add an extra 5 miles per week till you get to 35. Then hold that for a few weeks. I dont think that you need to do 45-50 miles per week (based on your ability). Just work to get to around 35 mpw with an occasional 40 mile week and some 30 mile weeks to keep your legs fresher.
and to add to my last reply......
Dont fall into the same trap that many runners face. Its the quality of your miles that counts more than the quantity.
25 miles a week is plenty to improve from24min for 5k.Do not increase mileage at the moment as it is obvious that your body is trying to adjust to the workload.When you can deal with the mileage you are running at present [when you no longer feel tired] then you should Find a programme that
incorporates [in order of importance] long repeats,Tempo runs,short speed sessions and a long run.Try to include at least 2 days rest per week and 2 easy days.Build to about 16k[10mls] for long run and do that easy as well.Go to any
of the running websites
Training sites and look for information so that you fully understand why you are running each particular type of training run and find a 5k training programme that suits.
bump
i would just increase to 50 miles as fast as you can because thats where youll see the max results
Become a woman.
run an inaccurately short 5k
Go to a track and see if you can run 2 miles in 14 minutes.
I got into running a few years ago after a 15 year layoff and was shocked that I couldn't break 14 minutes for a two mile.
After about 3 months of attemting this at least once a week I hit 13:55. I know this is shit but it gave me a better feeling than the few times I've broken 20 for 5K since then.
The advice on this website is to run as many miles as possible and you will see improvement. That may be the case.
On the other hand I know a lot of people who run mile after mile at 8 to 9 minute pace and never run any faster.
Don't worry about it anyway. All the action takes place at sub 6 minute pace. Unless you are a healthy schoolboy or a talented dedicated master you ain't gonna get there.
Why do you want to be faster? Is it your Ego? I mean who really cares how fast one can run? Just run as many miles a week that is fun and challenging, and that's that.
rick wrote:
Go to a track and see if you can run 2 miles in 14 minutes.
I got into running a few years ago after a 15 year layoff and was shocked that I couldn't break 14 minutes for a two mile.
After about 3 months of attemting this at least once a week I hit 13:55. I know this is shit but it gave me a better feeling than the few times I've broken 20 for 5K since then.
The advice on this website is to run as many miles as possible and you will see improvement. That may be the case.
On the other hand I know a lot of people who run mile after mile at 8 to 9 minute pace and never run any faster.
Don't worry about it anyway. All the action takes place at sub 6 minute pace. Unless you are a healthy schoolboy or a talented dedicated master you ain't gonna get there.
I don't understand. I'm neither a schoolboy or master. I'm 28 and have just got into running as a hobby and now it's growing on me. I would like to break 23 mins.
Slow Mo wrote:
No laughing please.
I'm 24 min 5km runner at the moment and have just done a good 4 weeks of about 25 mile per week. I'm feeling abit tired but want to know if I should start to push the mileage up to say 45-50 mile?
I'm just getting into my running and feel that this type of increase will have good results on my PR's (24:02 5km, 50:34 10km).
How long will it take to adjust to the higher mileage?
advice please.
slow Mo please drop me an email
run-on at softhome.net
cheers
This is one of the few ocassions when I think I might be able to relate (and even advise) better than the faster runners on this site. I'm slow compared to them all--22:xx min 5K--female.
You can get faster--seriously just log more miles. Build up to 40 first, then even 60 if you have time. Build slowly and cut back or stop for 1 or 2 days if you notice ANY twinging pains--ignore them and face starting over after 6-8 weeks off. Start adding a tempo run or tempo intervals and/or some hills once per week, plus 10-12 strides on another day, and a long run on yet another day, if you can. 8 weeks before goal race add intervals. Taper before goal race--read some stuff on proper tapering(though some people don't agree with this approach--most notably Tinman). Take recovery days in between hard efforts. Also race more often. I started at 30+ min 5K and went down to 22:xx in a couple of years on a diet of higher mileage with virtually no tempos or hills or speedwork. I'm just now adding those things and noticing faster training pace--haven't raced 5K again yet to test myself. It will happen with more miles and races--just have faith and keep running.
You can do it. And I think it's worth it. A sense of accomplishment comes from winning age group awards, despite not being *fast* according to the guys on this site.
There is a local guy who started racing with a 5K time of 22 minutes--he is now down to the low 16's (after several years of very hard training and racing). Just work hard, have faith, and listen to your body. IMHO running through injuries is a big mistake.
Your so nice and understanding. Are you sure you are on the right site?
Thank you. Nah, I'm not on the right site--definitely not fast enough. But I stick around anyway and try to read and learn--maybe someday I'll be a bonafide letsrun member. Takes a LOT of faith to be running at my pace and still believe more is possible--us age groupers can be more competitive minded than you might believe! Just give me a plaque with first place (age group) from a small local race and I will be happy!
Interesting to read how the really fast people train. :)
T wrote:
Why do you want to be faster? Is it your Ego? I mean who really cares how fast one can run? Just run as many miles a week that is fun and challenging, and that's that.
Why, because Mo's best is a 24? Why *shouldn't* s/he "want to be faster"?
Why do any of us?
If s/he wrote asking how to go from 16:00 to 15:00, or 14:30 to 13:30, would he get a stupid response like this? Obviously not... there are threads with >500 posts on improving lactic threshold. Sure, "fun and challenging" is nice -- that's why Mo is a runner. That doesn't mean specific advice shouldn't be asked for.
Mo, you need miles. I'd say that at your level you don't need to run 7 or even 6 days a week, but 5 should be doable. Two of these can be easy runs -- just think about your form and enjoying yourself. Other than that, I want you to do one long run (start at 1h, add 5min per week), one tempo (~30-45sec/mile off of your 5k pace, depending what feels fun and challenging), and one workout of intervals at race pace (no 200s allowed!)... let us know how it goes!
Thanks guys appreciate the responses. Had a good week this week so I'll try uping the mileage next week
Slow Mo
Thank you for starting this thread
I'm a tad slower than you 25:23
I too want to be faster, much faster a long term goal is 45 minutes for 10k
Nothing wrong with being a bit competitive and wanting to improve yourself. That's me i just want to be the best i can be.
Although my focus is on 10k, will do some shorter races when i can do them, as i think this will help in the 10k
I have increased mileage again back up to 37 last week
And its great to hear how others have progressed as well
Good luck