If you ran close to a 4min mile back in the day, your genetic ability is off the charts. Shame you squandered it, but with that raw material you should be able to cane yourself back into shape in 12 weeks.
If you ran close to a 4min mile back in the day, your genetic ability is off the charts. Shame you squandered it, but with that raw material you should be able to cane yourself back into shape in 12 weeks.
Any able-bodied Trainspotting character should be able to run 18mins. It’s not that fast.
It is unrealistic to believe that 3 months of training can undo 20 years of fatness.
I kept detailed records of my performance/weight starting from scratch and was also obese when I began. Nowhere near as talented as this person (if he is real).
Day Weight 5k Time
1 197.5 33:20
96 185.0 25:47
He could easily lose twice the weight that I did, so at least another minute faster. Granted, going from 33:20 to 25:47 is a lot easier than 26:00 (which he can do today probably) to 18:30. However this runner is about 12 years younger than I was at the time.
Makes for an interesting experiment, I'd wager his odds are around 10-15%.
As a 39 year old overweight Scottish runner I’ve been trying to guess who this is. We must have run against each other.
Give us a hint? What club did you run for? Fife AC? Central, Edinburgh, cambuslang?
i see you, jt
Convexity wrote:
Best of luck and thank you.
https://www.reddit.com/r/ScottishPeopleTwitter/
Best find of my week. thank you
Two easy 30 mins runs
Two sessions in 30 min runs, ideally one hills or tempo(just nail it) and one interval/fartlek
Get down the local park run to see how you’re getting on every couple of weeks, there’s some fast ones in Scotland, Victoria Park in Glasgow is decent enough.
Giz some updates eh!
Big man
Easy as bagging a Glaswegian schninny on Sauchiehall on Friday night
First positive - you had some wheels and clearly some aptitude for training. This can't be taught. No matter how old, fat and saggy yer baws are you will still have some motor-memory there to tap into.
Second positive - losing a few pounds is a straight forward way to this happening and requires no actual running. So lay off the Irn Bru's and Cadbury and that's a solid start.
In terms of running here's what I would do after losing yer flabby gut blob
- 1 x per week a 10-12 mile run at easy aerobic pace on the flat
- 1 x per week a 6 mile run at easy pace over some hills
- 1 x per week a fartlek workout where I would do this: 10min warmup, a ladder workout of 1,2,3,4,3,2,1 min with open recovery or something like 1,2,1,2,1,2,1,2,1,2 min with open recovery (notice the total of these efforts are 15-16min) and then a 10min warm down (total 40-45min run)
- 1 x per week a 4 mile run at a slightly faster than easy pace
That's 4 runs a week and a total of maybe 30 miles max that you work up to. Not mental. Of course when you start you'll be absolute gash and running pathetically slow but that's not the point - I think after 8-10 weeks of consistently doing this an not hurting yourself you'll get to the point where you can run a 40min 10km. From that point I would just focus more on your fartlek and hitting a specific pace (like 3min35/km on those efforts) and you'll be fine.
Of course I'm assuming you are a real Scotsman and not a complete mental midgie so you will be tough enough to handle it. If not then just flag it, stay a fat Mr Blobby forever and be good with it.
I'm in the same boat as op. Except I just for personal joy.
Currently 201lbs and 38yrs. My spouse is running Boston 2020, so I enrolled in the 5k.
My plan is to drop 5lbs a month and hit at the most 19:59 . That would make me very proud!
Doesn't seem tough , just consistency is needed.
I tried to run an 8 min mile. Hr@180s I stopped at .70 of a mile. Felt like I was going to die.
Any how, good luck op
Current shape is maybe 25-25:30 5k if this wee sleekit cowring timorous beastie can do two miles in 16. My bet is he isn't all that fat. If he could do 1:49/4 in the past, all he has to do is run 4x30 minutes progression each week for four weeks, then add in workouts the last eight weeks.
A sample week 4-8 might look like this:
a) do 5 minute w/u, 10x1 minute fartlek on 1 minute rest, 5 minute c/d;
b) easy 30 minutes with strides at the end
c) 5 minute w/u, 2x5 minutes on 2 minutes rest, 5 minute c/d;
d) moderate 30 minutes with strides at end
Sample week 9-12 might look like this:
a) 5 minute w/u, 10x1 minute hill sprints, jogging halfway down and sprinting the remainder down, jogging another 30 s and going back up; c/d whatever remains to 30 minutes for the day
b) 30 minutes moderate with strides at end or quick finish;
c) 5 minute w/u, 3x1 mile@6-6:30 mile pace on 2 minutes jog or 5 minute w/u, 20 minute tempo, 5 minute c/d;
d) 30 minutes easy.
Run the occasional parkrun or time trial after the first four weeks and race a 5k hard at the end of week 10 or 11.
Of course each and every one of us at LR can go sub 18 in 12 weeks if we just did it right. Most of the time people are simply DOING IT WRONG!
And speaking of baws…. No warm ups, no cool downs, no stretching, no special diets or any other stupid waste-of-time BS.
Just run balls-out as hard as you can go for 30 minutes 4 days a week. If you don’t get injured you will EASILY go sub 18. ....Oh, and don't forget to wear your Alpha-Fly's on race day.
You are welcome.
Old is as old does wrote:
With the right motivation you can do anything.
Dude has to learn how to run on pure hate