![]() To answer your question: doubling is more effective than singles, so 5k in the am + 5k in the pm is better than just one 7k. Yes, one of those workouts should always be a long run (for 30mpw, say 7.5 miles). ![]() It's great that you can plod for x miles, but if you want to get fast, hold your mileage at say 30mpw and do some workouts. I'm not contradicting myself here but you should reap the benefits of a certain mileage before bumping. To the OP: Stop just trying to run as long as you can. He has only run one marathon, 2:08, which puts him solidly 3-5 MINUTES behind the top marathoners in the world, so he does not "blast" marathons. Why does everyone resort to Farah? Is it just because the media focuses on him because he wins a lot of races? He never runs fast times. Throw in some hard (not all out) workouts and some recovery runs in between. Running all out every day is not a good idea. Obviously, most of this is not quality, but still there is a lot of fast running. He is on his feet for well over an hour a day. Farah, like many other elites that specialize in 5000m+, runs 120+ mpw. If you can explain what you are going for ill respond with something ive picked up over the years to get you there with 0 bullshitĪ lot of this is misleading. Temp running with super intense intervals, hes only be out for 20 - 30 minutes but put himself through it. There was a great interview with farah saying hes never trained for longer than 12 - 14k. If you are going for staying out longer and doing longer races its all about time on your feet ,so staying out for an hr at any speed, any distance builds the strength you need. I cant get it through to some friends who expect to PB every week at local park runs so what ive started doing with them to stop the disapointment is rotating the run between 3 places and returning in week 4. strava your results and wind back after 3 weeks and ull see pure improvement. If just completing local 5k's is ur thing, just doing 3x 5ks a week is enough training, you wont see any benefits for a couple of weeks after the training anyway, you have to keep it up. To answer your question just doing the 7k is best but it isnt as simple as that. It depends on what you are training for or want out of running. Should i just keep doing that? How can i ensure steady gains? Should I incorporate a mix of sprinting and distance in my routine? What does sprinting look like in training? It’s transforming my life, and i freaking love it, but im afraid of losing my momentum. I cant believe it’s taken me this long to get into this because its literally my favorite thing right now. Im super proud to say Iv gone from one mile to three miles in 26 minutes in about three months and havent missed a single run. Sometimes I repeat weekly routes if it feels like Im still struggling. I usually add like 10 to 25 percent distance. Then I add enough distance to my route so that the first week of the new route has periods in my run or at the end of the week where I feel like Im going to die - in a good way. My current plan is to pick a pick a route and run it five days a week until it gets easy. Im not sure I have goals other than to just keep getting faster and longer, but I know I dont want to fall into a rut. Hey there, new runner here with a question on sprint and distance training. Not every run has to be the same distance. ![]() Look into sprints, look into getting the 5k time down with them while adding some longer days. It may take time to get there, but once there its not something that can be taken away. It has a lot of information and a progression plan, and is what I have been following for the past month or so.Īs for running a 7k or two 5ks, I believe in the value of slowly adding distance, maybe a km or two a month, or more. Sprints, an intense short run, and two long runs is how the Navy Special Warfare physical training guide is laid out, and the purpose of that is to train people over a 26 week period to pass selection for BUD/S, and to be competitive at selection you need to run 1.5 miled in around 9 minutes or so. Prior to adding sprints, I was adding mileage and everything was just getting slower. I can tell you from experience that I went from running 5k in 53 minutes to running 5k in 30 minutes by adding sprints to my training and after about a month. Being able to run one competitively is another milestone. Have you tried it? Is it something that fits into your current training plan? Studies say a lot of things, that may or may not be actually true, when in actuality its time, dedication, and consistency that really matter in the end.īeing able to run a 5k is a huge milestone.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |