Running thread

[Man_City_Loyal]

Mate I'm 61 and a newbie my fastest is 28 min. To up miles I did a 10k training plan then progressed to a HM and completed 1 with another planned for next year. I average about 30 mins for 5k and not all flying machines on here lol.

5k in 30 mins is a fantastic time. Keep up the good work.

 

[ob]

Thanks ob. I guess slow and steady is the way to go. I'll scour the internet for a suitable 10k training plan and try to reduce the pace at which I run. I'm sure the speed will come naturally as I increase the mileage and feel more comfortable with it.

One thing I realised after a while is every run can't be your fastest or longest but took me a while to work that out. I was setting out every 5k to try to beat previous time

 

[franksinatra]

Cheers Froggy! You don't know how good that makes me feel. At the the ripe old age of 61, I wonder what might have been had I started younger!

I think there is a lot if us feel similar. I started running regularly in my early 40s, really regret I never got the bug much earlier.

 

[Sir peace frog]

Well done with the weight loss. I've been stuck in a weight loss plateau for several months now. Went down from 18.5 stone at the start of 2020 to 15 stone now. I have a decent diet, run twice a week, swim twice a week, and walk & use public transport everywhere as I don't own a car. I only drink once a week these days too.
Been stuck in these weight loss plateaus temporarily in the past, and I know it's just your body readjusting to your new weight, but it's a bit frustrating putting in loads of effort and not seeing any reward!

I seem to be stuck at 14, I can exercise and eat well and put 2lb on haha, I'm sure it will come though, well done on losing all that weight, really does come down to self control and monitoring

 

[Manchester33]

Advice urgently required.
I'm relatively new to running having started in earnest around seven weeks ago as an FOC whose only exercise previously involved the odd long walk. My PB (some four weeks ago) for 5k is 26:14 which is, admittedly, not that impressive when compared to the exploits of some on this thread. Regardless, I was delighted at the time. My challenge now is to move beyond the 5k distance which has become my default option. Ideally, my goal is to run 10k without it feeling like an ascent of Everest! I'd be grateful for any tips or advice from the more experienced posters.

That's impressive! Well done.

I don't mean to sound sarcastic (I'm genuinely not being sarcastic haha), but if you want to move beyond 5k, just start running further than 5k...

You can slow down your pace to a comfortable speed and add an extra KM or two. Don't target time if the distance is your goal. Find a good podcast (my favourite is 'How I Built This' with Guy Raz) and go for a relaxing run/head clearer.

Once you get more comfortable with the distances, the times will improve.

 

[BlueHammer85]

Advice urgently required.
I'm relatively new to running having started in earnest around seven weeks ago as an FOC whose only exercise previously involved the odd long walk. My PB (some four weeks ago) for 5k is 26:14 which is, admittedly, not that impressive when compared to the exploits of some on this thread. Regardless, I was delighted at the time. My challenge now is to move beyond the 5k distance which has become my default option. Ideally, my goal is to run 10k without it feeling like an ascent of Everest! I'd be grateful for any tips or advice from the more experienced posters.

26min 5k is very good!

Simply to do double distance, slow your pace 1-2 miles and you’ll get your breathing. Sometimes a 10k is easier than a 5k.

 

[Kippaxpete]

That's impressive! Well done.

I don't mean to sound sarcastic (I'm genuinely not being sarcastic haha), but if you want to move beyond 5k, just start running further than 5k...

You can slow down your pace to a comfortable speed and add an extra KM or two. Don't target time if the distance is your goal. Find a good podcast (my favourite is 'How I Built This' with Guy Raz) and go for a relaxing run/head clearer.

Once you get more comfortable with the distances, the times will improve.

No, not sarcastic at all. I think I already knew the answer. Weirdly, I find it difficult to run slower. I just need to forget about times completely and relax into it. Great advice.

 

[ob]

Ironman being held in Nice this weekend. Been watching few of the guys running in the heat. On beach today and few in swimming. Absolute amazing efforts

 

[franksinatra]

I was in Chamonix last weekend watching the UTMB trail series final. First time an American (Jim Walmsley) has won the 173km race in its 20 year history. Seeing the winners come, in 20 - 26 hours is incredible but watching those finishing in 40 hours plus, just your average joes with a life's dream, is pretty humbling and emotional. Truly incredible event.

 

[Kippaxpete]

That's impressive! Well done.

I don't mean to sound sarcastic (I'm genuinely not being sarcastic haha), but if you want to move beyond 5k, just start running further than 5k...

You can slow down your pace to a comfortable speed and add an extra KM or two. Don't target time if the distance is your goal. Find a good podcast (my favourite is 'How I Built This' with Guy Raz) and go for a relaxing run/head clearer.

Once you get more comfortable with the distances, the times will improve.

I bumped into a mate of mine this morning who's far further on in his running journey as it were. He told me "If you can't run slow, you can't run fast". Would've sounded contradictory to me a month ago but makes perfect sense now.

 

[franksinatra]

I bumped into a mate of mine this morning who's far further on in his running journey as it were. He told me "If you can't run slow, you can't run fast". Would've sounded contradictory to me a month ago but makes perfect sense now.

Its totally true. There is not a running plan out there that does not have recovery runs and slow long runs at the core of its training schedule.

Trying to run fast continuously or continually beating your times will only get you injured, unless your name is Zapotek.

I would add the beauty of progression as a runner is those ‘slow runs’ become faster than your ‘fast runs’ when you first started out.

 

[Leeky]

i was doing really well for 7 weeks,was running at a 40min 5k pace, just getting to 5k was my goal, i hadnt run or done any form of exercise for years if ever, had a knee problem and had to back off,started up again after a 6 week lay off,i decided to up my pace to a 30min 5k , so that's my goal, get to that then i will look to up it again, im in no rush,just want to get to my 5k then take things from there( beat @Leeky in the park run) haha

from what ive learnt about myself from starting to run is i need the motivation , set a goal and work towards that, i cant aimlessly run for running sake,i need that finishing line, so 5k is my first goal,5k in 30 mins my next , then beat your time,im not letting no FOC beat me :), oh and lose weight, when i started i was 15 stone 8lb, my goal was to get to 13st 7lb , i've lost 1st 8lb , not bad for a foc myself :)

right off to the physio haha, my knee feels 100% better, but work have paid for it and they have free coffee and a wonderful collection of free biscuits :)

chip off the old block, I struggle to run for no end goal, but I do enjoy the Bramhall Park Runs, same course every week and if you register, your goal is to beat your last time, it’s not easy, reminds me of cross country running at school around Bruntwood park, which I use to hate. But with over 300 people running of all abilities gives you an incentive and challenge every week. I’m that determined I’ve give up booze on a Friday and do the same course midweek to beat my pb, which stands at 25.20. I say give up booze, Thursdays are now my Fridays, but God loves a trier.

 

[Sir peace frog]

chip off the old block, I struggle to run for no end goal, but I do enjoy the Bramhall Park Runs, same course every week and if you register, your goal is to beat your last time, it’s not easy, reminds me of cross country running at school around Bruntwood park, which I use to hate. But with over 300 people running of all abilities gives you an incentive and challenge every week. I’m that determined I’ve give up booze on a Friday and do the same course midweek to beat my pb, which stands at 25.20. I say give up booze, Thursdays are now my Fridays, but God loves a trier.

And you're very trying bruv xx
The physio has given me more exercises, I've had to buy one of those thick elastic bands :( ,my stretching and strengthing exercises last twice as long as I can run :)

 

[Leeky]

And you're very trying bruv xx
The physio has given me more exercises, I've had to buy one of those thick elastic bands :( ,my stretching and strengthing exercises last twice as long as I can run :)

At your age your going to get aches and pains, just need to run through the pain barrier, Physiotherapist will prolong your treatment for extra dollars

 

[Sir peace frog]

At your age your going to get aches and pains, just need to run through the pain barrier, Physiotherapist will prolong your treatment for extra dollars

It's free from work:) ,I've got 5 free visits, he said my next one should be my last, because I've come on well

 

[Sir peace frog]

Interesting

The figures below are based on 35 million results, collected by the website RunRepeat, in the last 20 years from more than 28,000 races.

The RunRepeat data shows that if you want to be an above-average 5K runner, you should aim to have a finish time faster than 35 minutes. Running a sub-30 minute 5K could be another goal as only 30% of the participants in running races are faster than that.

 

[Kippaxpete]

chip off the old block, I struggle to run for no end goal, but I do enjoy the Bramhall Park Runs, same course every week and if you register, your goal is to beat your last time, it’s not easy, reminds me of cross country running at school around Bruntwood park, which I use to hate. But with over 300 people running of all abilities gives you an incentive and challenge every week. I’m that determined I’ve give up booze on a Friday and do the same course midweek to beat my pb, which stands at 25.20. I say give up booze, Thursdays are now my Fridays, but God loves a trier.

Ha, I recognise that Friday before Parkrun dilemma only too well! Coincidentally, I'm out with friends tonight. I already know that the likelihood of me being up bright and early for a 5k tomorrow morning is next to non-existent. Unless unavoidable though, I also try to ease back on the booze the night before. It's telling that we're at a point where the thought of foregoing alcohol to put ourselves through gruelling physical exercise is actually quite appealing!
Incidentally, that's an excellent PB.

 

[Manchester33]

Friday early morning interval club... you're all invited to join, lol.

I do roughly 3k warm-up. followed by 400m on/400m off. Then, a cool down. I think these contribute to my improved times in my regular runs.

For context, here are some of my previous interval runs:

18/08 - 9km - 5:41 pace
25/08 - 10.3km - 5:36 pace
01/09 - 9.7km - 5:18 pace
08/09 - 11km - 5:07 pace

In today's run, I did a 10k in 50:24, including tons of 'recovery' running and part of my cool down. A few weeks ago, a 50-minute 10k was miles away. I couldn't string together 2 sub 5 min km! My base level has risen significantly.

So, if you aren't already doing it. Feel free to become part of the early morning interval club! You won't regret it!

 

[Sir peace frog]

Friday early morning interval club... you're all invited to join, lol.

I do roughly 3k warm-up. followed by 400m on/400m off. Then, a cool down. I think these contribute to my improved times in my regular runs.

For context, here are some of my previous interval runs:

18/08 - 9km - 5:41 pace
25/08 - 10.3km - 5:36 pace
01/09 - 9.7km - 5:18 pace
08/09 - 11km - 5:07 pace

In today's run, I did a 10k in 50:24, including tons of 'recovery' running and part of my cool down. A few weeks ago, a 50-minute 10k was miles away. I couldn't string together 2 sub 5 min km! My base level has risen significantly.

So, if you aren't already doing it. Feel free to become part of the early morning interval club! You won't regret it!

One set of 400m on 400m off ?
How fast do you run on the on lap compared to the off lap.

I tried to do something similar swimming today 25m flat out 25m steady, not sure if that would improve my stamina, but I'm a tryer :)

 

[Manchester33]

One set of 400m on 400m off ?
How fast do you run on the on lap compared to the off lap.

I tried to do something similar swimming today 25m flat out 25m steady, not sure if that would improve my stamina, but I'm a tryer :)

Yep so I run 400m at probably 80% effort (100% being an all-out sprint). It usually tails off towards the last few hundred metres, but it's purposefully high effort, and I'd imagine it's below 4:00km pace. Then I do another lap (400m) at a recovery pace - it could be as slow as walking if needs be, but I tend to recover at around 5:45km pace now.

Then, repeat that process (I did eight of them this morning).

Definitely helps and I'm sure your swimming intervals will benefit you too!