Stoned Rose
Well-Known Member
5k round the park in a proper storm this morning.
Top.
Top.
So today I completed the couch to 5k thanks to everyone on this thread for advice and support. Intend to keep going maybe 2 or 3 runs a week. As said in earlier posts 9 weeks ago I couldn't run 2 mins for the bus
Not really contributed to this thread but dip in and out every now and again. Didn't really run that much across 2019 but got back into it once lockdown kicked in. A friend of mine is a keen tri-athlete and he has been giving me a few tips on running faster/longer distances. Basically, most people just go out and run without a plan, which is good but you will never improve. I'm 50 but pretty fit and 83kg. These are a few of the tips he gave me: -
Sprint Interval 1
- To run faster, you have to find your max. tolerance over shorter runs and build up.
- To run longer without hitting the wall, the key is managing your heart rate - all to do with tricking your body to run off fat reserves rather than glycogen reserves.
Sprint Interval 2
- 5-10 minute warm up
- 1-minute at maximum pace c.4:20-4:30 km/min pace
- 1-minute recovery at c. 5-min/km pace
- 10 reps
- warm down 5-10 minutes
- increase by 1 rep per week up to 20
Don't do the sprint intervals on consecutive days - at least 2 days apart. If you're only looking to 5k-10k runs perhaps slot in 1 or 2 slower paced 3-4 mile runs per week.
- 5-10 minute warm up
- 1km at same pace as above
- 500m @ recovery pace
- 4 reps
- 5-10 mins warm down
- Increase reps as you feel more comfortable
Long Runs
I've been a sub 2-hr half marathon runner (9-min pace) previously and 55-60 min 10k pace. Since following the above, I've improved massively - 9 miles at the weekend at 8:16 min/mile; 5k below 23 min; 10k below 50 mins and managed a sub 7 min mile on my last run. I'm aiming for a sub 1:50 training HM and 1:45 race time if we ever get any races this year.
- Try running slower and keeping your HR between 70%-80%
- Increase distance gradually but no more than 15-20% per week
Hope this helps.
Strange run today. Done 8 miles at low intensity trying to keep heart rate down. Normally I would average 130bpm but I couldn’t get it under 150 today doing the same pace. Any ideas why this could be?
Needed a number 2. 3 miles from home and had to walk back . At least that got the heart rate back down
Stuuuuu is the man on here mate. If you look at pages 210 and 222 (there’s more posts as well if you search stuuuuuu) he gives some explanations. Hope this helpsWhat is the advantage / purpose of Keelung heart rate down on longer runs? Thanks!