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Author Topic: The Running thread  (Read 183085 times)

Offline Risso

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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

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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

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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

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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

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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

Offline Richard E

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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 Iím in the mood.

Offline Risso

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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

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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.

Offline Richard E

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Re: The Running thread
« Reply #1103 on: April 21, 2024, 12:04:33 PM »
Green with envy watching the London Marathon on the telly. Iím absolutely itching to do it again.

Offline johnc

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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

Online Somniloquism

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Re: The Running thread
« Reply #1105 on: April 21, 2024, 09:07:02 PM »
Anyone doing Parkrun Bingo?


Offline Risso

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Re: The Running thread
« Reply #1106 on: April 22, 2024, 09:05:15 PM »
I'm on 14 out of 60.

Offline Richard E

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Re: The Running thread
« Reply #1107 on: April 24, 2024, 01:42:41 PM »
Itís a really poor showing that Englandís second city doesnít have a mass participation marathon when London, Leeds, Manchester, Edinburgh etc do. After the mayoral election Iím going to lobby Andy Streetís successor.

Offline Risso

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Re: The Running thread
« Reply #1108 on: May 27, 2024, 11:46:56 AM »
5K pb down to 22:45 now.

Online AV82EC

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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?

 


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