Any good? 8:15minutes for 2km

[Infam0us]

Thanks

I do something called the original bootcamp 3 times a week, but since doing the first run i posted on here i havnt done it because its been called off due to the heat.

I reckon its hte first time in my life that i have been able to run like this

Aye, consistency is the key with running, if you stop for a week you will get noticeably slower and find it hard to keep the pace. I go twice a week every week, had 2 weeks off at Christmas though and went from 9 minutes for a 2.4KM run to 11 So keep up the good work and I shall soon be joining you, keep knocking off about 30 seconds each week

 

[firstborn]

Thanks

I do something called the original bootcamp 3 times a week, but since doing the first run i posted on here i havnt done it because its been called off due to the heat.

I reckon its hte first time in my life that i have been able to run like this

Can't wait until winters over and we get a bit of heat. Weather playing havoc with my speedwork training at the mo. Fell on me arse the other day and tore a hole in my best winter tights! Not sure if that deserves a or a

 

[shadowcreaper]

keep knocking off about 30 seconds each week

very unlikely, unless you a complete novice to running, you will find you be lucky to knock off 30 secs every 1-4 months. once you get into running.

post us a 1.5 mile run time, then maybe 3 mile times ect.

my 1.5 mile time when i did on tredmill was 9 mins though i was unable to go faster then 16 khm sinse most treds in gyms go to 16 max

3 miler time so far is 21:30 mins though i useally do 22 mins on hilly ground, trying to get 21 mins is proving hard, even when i do 6:30 for first 1.5 mile allways find second mile hard yet i find last 0.5 easy..

 

[Infam0us]

very unlikely, unless you a complete novice to running, you will find you be lucky to knock off 30 secs every 1-4 months. once you get into running.

post us a 1.5 mile run time, then maybe 3 mile times ect.

my 1.5 mile time when i did on tredmill was 9 mins though i was unable to go faster then 16 khm sinse most treds in gyms go to 16 max

3 miler time so far is 21:30 mins though i useally do 22 mins on hilly ground, trying to get 21 mins is proving hard, even when i do 6:30 for first 1.5 mile allways find second mile hard yet i find last 0.5 easy..

Well I have and do, so I know it is likely my friend

 

[firstborn]

3 miler time so far is 21:30 mins though i useally do 22 mins on hilly ground, trying to get 21 mins is proving hard, even when i do 6:30 for first 1.5 mile allways find second mile hard yet i find last 0.5 easy..

If you're running 3 milers at that pace, what else are you doing? Chuck in some longer easy paced runs and some 800m interval sessions and you should be able to get that down.

Mixing it up is the key and has worked for me and my distance times are ok for an old man

 

[shadowcreaper]

sadly atm i out of action i was doing 3 miler and on last 500 mtrs my foot rolled over on a peice of tarmac sticking out of road

swelled up like a tennis ball, so i been told by doctor" if you run you WILL break your foot and fracture it" lol lovely


though i been doing some 5 milers and can run a hilly route in 40 mins, though i going to try get that down to around 35-37.

we do a good programme at running club, heres a right killer try it out.

find a hill, taking no longer than 25-30 secs to sprint up it,

sprint up the hill then jog down ,repeat 3 times, on the 3rd attempt keep the sprint up untill you reach the top then slow down to recover but keep running another 800or so mtrs, with the final 600 metrs you run as normal pace.

do this 3 times with 1-3 mins rest inbetween each set.

you WILL be fuuucked.. this helps you maintain energy over the hill just when you knacked, that final 800 push really helps fitness.

try it out.

 

[Dynix]

I'm doing 2.77km in 12 minutes at the moment so not that bad of a time!

 

[firstborn]

sadly atm i out of action i was doing 3 miler and on last 500 mtrs my foot rolled over on a peice of tarmac sticking out of road

swelled up like a tennis ball, so i been told by doctor" if you run you WILL break your foot and fracture it" lol lovely


though i been doing some 5 milers and can run a hilly route in 40 mins, though i going to try get that down to around 35-37.

we do a good programme at running club, heres a right killer try it out.

find a hill, taking no longer than 25-30 secs to sprint up it,

sprint up the hill then jog down ,repeat 3 times, on the 3rd attempt keep the sprint up untill you reach the top then slow down to recover but keep running another 800or so mtrs, with the final 600 metrs you run as normal pace.

do this 3 times with 1-3 mins rest inbetween each set.

That's a bummer. Hope you recover soon. I already do a similar hill routine, but only every now and again to get a good indication of max heart rate. Wouldn't really benefit me otherwise.

Just an easy chilled 20 miler for me this afternoon at about 8min/mile pace - as long as I remain upright....

ps. sort yer sweary out.

 

[shadowcreaper]

20 miler for me this afternoon at about 8min/mile pace - as long as I remain upright....

if you can do 20 miles in 8 min mile pace the really bloody good dude, i know guys who find doing it in 9 min pace quite hard, so being able to do 8 min mile for 20 mile is really something, you should try for london marth sinse another 6 mile wont kill you

 

[firstborn]

if you can do 20 miles in 8 min mile pace the really bloody good dude, i know guys who find doing it in 9 min pace quite hard, so being able to do 8 min mile for 20 mile is really something, you should try for london marth sinse another 6 mile wont kill you

Well the 20 miler didn't go as planned. Weather was good, I felt good, and at a relaxed pace (60% effort) did it it 2hours 32min so that's an average of 7:36 min/mile

I have tried to get in london the last 5 years via the ballot and have been rejected. I'm guaranteed a place next year though as I qualify for a place with a good for age time.

In the last 4 years alone; I've done 11 marathons , numerous halfs and a 150mile Ultra. So I've done a bit of running already