FAO Running snakes

cleanbluesky · 4 Mar 2006 at 20:21

Okay guys... I want to increase the distance/time that I run. For a while I have been perfecting my 3.5m run which I am fairly adept at but now I want to increase it...

My next aim is to eventually run 10m in 60 minutes. Quite harsh, but not impossible.

Tonight I went for a 4.5m run and managed to do it in 30 minutes - which is fair but it was quite harsh... but I like that. I just don't want to knacker my calfs out.

So, my plan is to increase the time I am running until I have reached an hour without putting too much stress on my calfs.

Would those of us who run longer distances please tell me whether it would be viable to add 5 minutes onto my runs every other day until I reach this, or would that be over-training?

Giddy · 5 Mar 2006 at 12:58

I was advised not to increase by more than 10% each week. I just stuck to half mile increases each week.

Gilly · 5 Mar 2006 at 13:00

I think that'd be overtraining. Big risk of injury putting that much strain on. I'd think more like 10 minutes a week, or 5 every other run (4 days)

cleanbluesky · 5 Mar 2006 at 17:17

Cheers guys... I think I will add 5 every other run... which will take longer but once its done, its done

The_Judge · 6 Mar 2006 at 17:40

10miles in 60mins is no easy feat. To run a good 10mile time you must first run a good 5mile time. A good 5mile time depends on a good 3mile time. Your 5mile time MUST be reduced to its absolute minimum before you can run a good 10mile time, then continue to train at your 5mile speed for 10miles.

Adding 5 minutes every other day isnt going to achieve your goal. You'll need a few key runs in your 10-14day cycle. The first being an endurance run, which **** be 14-18miles. A Hill run lasting about 5-7 miles. Two repetition/speed sessions.

Id start by running a 5minute mile if you cant already.

cleanbluesky · 6 Mar 2006 at 17:59

Interesting post judge... what I am aiming for first is the ability to run for an hour first... so I don't think merely throwing a 14-18 mile run into the mix is a good idea, because that would take me hours and likely require a week to recover from at my present stage...

However, I do agree that once I reach the 1hr to 1hr15mins mark of running that I will have to vary my routines massively in order to get the timings I want. I can already do 3.5m in about 5.50 minute miles so I can run that pace. I don't know if I can get a mile under 5 minutes, but I may try...

Some of the best advice I have been given was from Gilly on interval training, which (along with elbow grease) has taken my time down by a minute... so I am certainly going to vary my training.

At the moment though, the first thing I should be able to do is to reach 1hr without having overtrained - so that I can go on 1hr ish runs every other day should I wish...

.SJ · 6 Mar 2006 at 20:06