collapse collapse

Please donate to help towards the costs of keeping this site going. Thank You.

Recent Topics

Boubacar Kamara by Chap
[Today at 02:53:00 AM]


Fulham v Aston Villa Pre Match by edgysatsuma89
[Today at 12:58:20 AM]


NSWE Investment by dave.woodhall
[October 14, 2024, 11:59:59 PM]


International Duty watch 24/25 by Footy-Vill
[October 14, 2024, 11:51:41 PM]


Youri Tielemans by Footy-Vill
[October 14, 2024, 11:50:46 PM]


Lucas Digne by VillaTim
[October 14, 2024, 11:33:34 PM]


Foreign invasions by colin69
[October 14, 2024, 11:06:51 PM]


Tyrone Mings by Dante Lavelli
[October 14, 2024, 10:44:34 PM]

Recent Posts

Re: Boubacar Kamara by Chap
[Today at 02:53:00 AM]


Re: Fulham v Aston Villa Pre Match by edgysatsuma89
[Today at 12:58:20 AM]


Re: NSWE Investment by dave.woodhall
[October 14, 2024, 11:59:59 PM]


Re: International Duty watch 24/25 by Footy-Vill
[October 14, 2024, 11:51:41 PM]


Re: Youri Tielemans by Footy-Vill
[October 14, 2024, 11:50:46 PM]


Re: NSWE Investment by VillaTim
[October 14, 2024, 11:42:58 PM]


Re: NSWE Investment by pauliewalnuts
[October 14, 2024, 11:38:10 PM]


Re: NSWE Investment by VillaTim
[October 14, 2024, 11:37:10 PM]

Follow us on...

Author Topic: The Running thread  (Read 195298 times)

Offline Risso

  • Member
  • *
  • Posts: 88723
  • Location: Leics
  • GM : 04.03.2025
Re: The Running thread
« Reply #1095 on: April 09, 2024, 06:46:03 PM »
Nice one Duncan. 28:30 is perfectly respectable. If you do want to start getting that down a bit more easily, my advice would be to start doing one longer run a week, and also some intervals. When I did nothing but 5K runs, i was stuck around the 27-28 minute mark for ages. Once you start running longer and quicker in intervals, you'll notice your fitness shoots up in no time.

Intervals don't have to be anything too flash, you could do something like 500m at 5:10 per km pace, then walk for 60 seconds, then do that a few times. Jon's the expert, but you want to run faster than your target time pace, and build in some rest breaks. Then you start to reduce the rest breaks eack week, so your body gets more used to running at that pace.

Offline Jon Crofts

  • Moderator
  • Member
  • *
  • Posts: 21320
  • Location: Lost In The Supermarket
  • GM : PCM
Re: The Running thread
« Reply #1096 on: April 09, 2024, 07:28:28 PM »
Football pitches/hockey pitches even tennis courts are great places to do intervals or Fartlek training, you don't even need a watch, sprint the short sides, jog the long touchline and repeat, switch to jog the short sides, sprint the long as you build speed and stamina. I like to do my intervals early in a run, say 10 minute warm up, 10 minutes of intervals then a 40 minute easy run.

Offline Risso

  • Member
  • *
  • Posts: 88723
  • Location: Leics
  • GM : 04.03.2025
Re: The Running thread
« Reply #1097 on: April 11, 2024, 02:49:20 PM »
Starting my plan to get my 5K down to 22 mins tonight, then got a 10K in Leicester on Sunday.

Offline Duncan Shaw

  • Member
  • Posts: 3462
  • Location: Epsom, Surrey
Re: The Running thread
« Reply #1098 on: April 12, 2024, 10:49:38 AM »
Thanks both, done 3 5ks now this week, so want to get that routine back established, then I'll try and add some intervals.  If I'm dong 3 runs a week, would you suggest doing intervals/a little longer in two of them and keeping one just to be my 5k?

Offline Risso

  • Member
  • *
  • Posts: 88723
  • Location: Leics
  • GM : 04.03.2025
Re: The Running thread
« Reply #1099 on: April 12, 2024, 12:34:44 PM »
It's really up to you. On three days a week, I'd maybe an easy 5K, intervals appropriate to your level on a separate day, then start extending your other 5K gradually over the next few weeks, so do 6K next week, 7K the week after etc.

My typical week is something like this:

Sunday or Monday - long run 8-10K

Wednesday - intervals. 1K warm up, 5K worth of intervals (however you break them up but will include some walking/slow jogging to recover), then 1K slow easy run to finish

Thursday - Easy 5K

Saturday - 5K parkrun at my highest pace

Online Richard E

  • Member
  • Posts: 13627
  • Age: 54
  • Location: Tipton
  • This also will pass.
  • GM : 28.02.2019
Re: The Running thread
« Reply #1100 on: April 12, 2024, 12:48:36 PM »
I usually do 3 miles on a Tuesday and Thursday evening, 5.5 miles on a Saturday and somewhere between 8.5 and 11 on a Sunday with the occasional half marathon distance chucked in when I’m in the mood.

Offline Risso

  • Member
  • *
  • Posts: 88723
  • Location: Leics
  • GM : 04.03.2025
Re: The Running thread
« Reply #1101 on: April 13, 2024, 11:06:28 AM »
New parkrun pb today, 23:27. Happy with that, as it was windy as chuff as it's right in your face after the turn round.

Offline Risso

  • Member
  • *
  • Posts: 88723
  • Location: Leics
  • GM : 04.03.2025
Re: The Running thread
« Reply #1102 on: April 14, 2024, 12:49:03 PM »
Did the "Leicester Big 10K" today. Got round in 54:58. Bit slow but as ever with these things the start was massively rammed and took a couple of K to settle.

Online Richard E

  • Member
  • Posts: 13627
  • Age: 54
  • Location: Tipton
  • This also will pass.
  • GM : 28.02.2019
Re: The Running thread
« Reply #1103 on: April 21, 2024, 12:04:33 PM »
Green with envy watching the London Marathon on the telly. I’m absolutely itching to do it again.

Offline johnc

  • Member
  • *
  • Posts: 1231
  • Location: Mayo
  • GM : 15.02.2025
Re: The Running thread
« Reply #1104 on: April 21, 2024, 05:48:10 PM »
New parkrun pb today, 23:27. Happy with that, as it was windy as chuff as it's right in your face after the turn round.

Decent time. My pb is still 24.37. Might have a go at it this year

Offline Somniloquism

  • Member
  • *
  • Posts: 27493
  • Location: Back in Brum
  • GM : 06.12.2024
Re: The Running thread
« Reply #1105 on: April 21, 2024, 09:07:02 PM »
Anyone doing Parkrun Bingo?


Offline Risso

  • Member
  • *
  • Posts: 88723
  • Location: Leics
  • GM : 04.03.2025
Re: The Running thread
« Reply #1106 on: April 22, 2024, 09:05:15 PM »
I'm on 14 out of 60.

Online Richard E

  • Member
  • Posts: 13627
  • Age: 54
  • Location: Tipton
  • This also will pass.
  • GM : 28.02.2019
Re: The Running thread
« Reply #1107 on: April 24, 2024, 01:42:41 PM »
It’s a really poor showing that England’s second city doesn’t have a mass participation marathon when London, Leeds, Manchester, Edinburgh etc do. After the mayoral election I’m going to lobby Andy Street’s successor.

Offline Risso

  • Member
  • *
  • Posts: 88723
  • Location: Leics
  • GM : 04.03.2025
Re: The Running thread
« Reply #1108 on: May 27, 2024, 11:46:56 AM »
5K pb down to 22:45 now.

Offline AV82EC

  • Member
  • Posts: 11120
  • Location: Macclesfield
  • GM : 22.02.2024
Re: The Running thread
« Reply #1109 on: May 27, 2024, 12:02:42 PM »
5K pb down to 22:45 now.

Great stuff Risso. Are you aiming for the legendary sub 20 mins?

 


SimplePortal 2.3.6 © 2008-2014, SimplePortal