Have you taught yourself to run distance?

Tinders · 8 Feb 2006 at 09:41

Im trying to get my 5k time down to 18 minutes, i seem to be shaving a minute off every week, im doing 3 5k runs a week and one quick 2km, for 5k im at 25mins right now, what would be my best strategy from now on.

Eventually i want to be able to run 10k in 40-45 mins, and overall my target is to run in the GNR, am i going the right way or do i need to be a bit more intense in my workouts.

Also what are the ebest weights exercises to do for running, i mainly do upper body stuff at the mo,mainly for toning and weight loss.

firstborn · 8 Feb 2006 at 11:22

If you are aiming for the GNR then then have to be looking at getting a longer run in. I'd wouldn't concentrate on quick 5k's for now - as dmpoole says above, forget about times for now. I use a watch but only as a heart rate monitor these days and just run until I stop - making sure I end up back home though

I'd look at a doing a couple of steady 5k's, a 5k with intervals and a longer steady run each week. For the long run gradually build up from 5k to just short of your target distance. Drop a steady 5k run if you can only manage 3 days or feel you need more rest. Just my opinion

There are plenty of training plans out there, have a look on Runners World, look for something that more or less suits you and tailor it. Bear in mind that what works for one wont necessarily work for another.

firstborn · 8 Feb 2006 at 11:27

dmpoole said:
Funny story from last week - people and distances.
I got to the main Stanley Matthews gate and I was breathing a bit heavy and a couple walking their dog made a comment. I asked them how far they had done and they said 6 miles. I asked where from and they said 'top of Central Drive'. Now Central drive can basically be seen from where we were and I told them they had walked a max of 1.5 miles there and back. Of course they wouldn't have it and truly believed they had gone 6 miles.
One skill you will pick up over the next few weeks is distances and a mile is a lot longer than what the average person thinks it is.

Hehe - I always take distances quoted by others with a pinch of salt and you hit the nail on the head with "a mile is a lot longer than what the average person thinks it is".

Edinho · 8 Feb 2006 at 15:12

Phnom_Penh said:
Thats probably the dumbest remark I've ever heard . Running injuries occur just by running. All types of excercise involve risk, but few actually cause damage just by doing them.

How is it a dumb conclusion? Running has associated risks involved, getting hit by a car, falling off a rock felrunning. The the most common thing that causes running injuries is overuse, under/over training, or most common in amateur weekend warriors, poor technique.

#Chri5# · 8 Feb 2006 at 15:13

dmpoole said:
I'd definitely get it up to 3 runs a week.
10k is 6 miles which means 10 minute miling for an hour.
10 minute miling isn't exactly quick and its the speed I normally run at over distance.

<snip>

I'm pretty happy with the distance being right as I've mapped the two run routes I've done using MemoryMap (which uses OS digital maps).

Was the GNR question aimed at me? My training is for adventure racing. The Questars events are five hours and mix running, kayaking and MTBing. Obviously, kayaking is not something that is easily practised, so I'm trying to achieve a good level of fitness and improve on my running.

I'm wary of doing too much in a week and/or finding the training a chore. I did the 25km MTB ride last Saturday, went running Monday night, will play squash tonight and hopefully run again tomorrow night.

I'll crank up the distance on the next runs. The first run I did (back on page 1) was 7km and I managed that without stopping so I think I can do more now.

firstborn · 8 Feb 2006 at 15:51

#Chri5# said:
Was the GNR question aimed at me?

If you're referring to my post - it was aimed at Tinders

#Chri5# · 8 Feb 2006 at 16:45

Ahh, sorry firstborn, crossed wires

SexyGreyFox · 8 Feb 2006 at 17:59

#Chri5# said:
I'll crank up the distance on the next runs. The first run I did (back on page 1) was 7km and I managed that without stopping so I think I can do more now.

Easy peasy then.
7k to 10k will be about another 13 mins running at your pace.

firstborn · 9 Feb 2006 at 10:40

Did my first long treadmill session yesterday - felt far harder than running on the road, mainly from the boredom though.

Was funny as I stepped off the machine I nearly fell over, quickly grabbed a rail and pretened to stretch - so I guess staring at one spot on the wall for nearly two hours doesn't do much for your balance!

branddaly · 9 Feb 2006 at 10:48

The only way I cope when on a treadmill is to watch tv and forget that I'm running.

Shock · 9 Feb 2006 at 13:37

I've found this thread very useful.

I've decided to get back into my football and went for a run yesterday for the first time in ages. Was hard work but can't wait to start seeing improvement. Keep up the good work everyone.

firstborn · 9 Feb 2006 at 13:40

branddaly said:
The only way I cope when on a treadmill is to watch tv and forget that I'm running.

Well I'm doing it for the boredom factor mental preparation and all that. Although there was a tv infront of me it was showing early morning childrens stuff.... so the spot on the wall was more interesting

SexyGreyFox · 9 Feb 2006 at 20:49

firstborn said:
Did my first long treadmill session yesterday - felt far harder than running on the road, mainly from the boredom though.

The reason its harder is because you're going at the same pace where in real road running you are slowing and speeding up all the time.

You are way way ahead of me in the running stakes but heres my advice -
I wouldn't train for the Marathon Des Sables on a treadmill. You must do it on the road or else your feet won't get used to it. I think you already know this though.

I know a girl who did all her marathon training on a treadmill and she got up to 22 miles and obviously on the day another 4 would be easy even if you walked them. On the day she could only manage 5 miles before she gave up because the road hammered her feet.

firstborn · 10 Feb 2006 at 00:19

dmpoole said:
The reason its harder is because you're going at the same pace where in real road running you are slowing and speeding up all the time.

You are way way ahead of me in the running stakes but heres my advice -
I wouldn't train for the Marathon Des Sables on a treadmill. You must do it on the road or else your feet won't get used to it. I think you already know this though.

I know a girl who did all her marathon training on a treadmill and she got up to 22 miles and obviously on the day another 4 would be easy even if you walked them. On the day she could only manage 5 miles before she gave up because the road hammered her feet.

I include a lot of on and off road anyhow. Depending on the course, so I'm told, there may be stretches of the race where you have no reference points to make it feel like you are going anywhere and so the treadmill is in prep for that. Will do a 2 hour treadmill session friday morning, Saturday rest/beer day, then 30km lon run on Sunday on the road. So I'm mixing it up a fair bit. But yes the treadmill is far less punishing on the feet and it would be a silly move to do all ones training on one.

I don't know about you but but if i've gone for a run in the morning and then see someone running in the afternoon I want to get out running again.... crazy. Hope I still feel like that after April!.

SexyGreyFox · 10 Feb 2006 at 07:08

firstborn said:
I don't know about you but but if i've gone for a run in the morning and then see someone running in the afternoon I want to get out running again.... crazy. Hope I still feel like that after April!.

When I was at my 'peak' I wanted to do the same. You feel that invincible that you can keep going and I only actually did it the once. Its great to know that if you wanted to go anywhere local you could run to it and I often did. I remember watching Paula Radcliffe on TV and I think she does a 16 mile run in the morning, 16 mile in the afternoon and then gym training for several hours and thats when she's not training :eek:

(my peak was running for 13 mile without flinching)

firstborn · 11 Feb 2006 at 17:44

dmpoole said:
When I was at my 'peak' I wanted to do the same. You feel that invincible that you can keep going and I only actually did it the once. Its great to know that if you wanted to go anywhere local you could run to it and I often did. I remember watching Paula Radcliffe on TV and I think she does a 16 mile run in the morning, 16 mile in the afternoon and then gym training for several hours and thats when she's not training

(my peak was running for 13 mile without flinching)

Well I hope I'm a few years away from my distance running 'peak'. I want to convincingly break 3 hours for the marathon and then I'll be a happy chappy.

Do you know - You get some strange looks from people in the gym when you're on a running machine for 2 hours wearing a rucksack, bum bag and drinking bottles strapped to your chest

cleanbluesky · 11 Feb 2006 at 18:02

Got some running shoes today - apparently I come down a little too hard on the right side of my left foot. Hopefully these will make my recovery a bit quicker...

Increasing my distance at the moment...

MrWhippy · 11 Feb 2006 at 20:41

hey firstborn, best of luck for the MDS.

a good friend of mine from uni is going this year.
personally i think you're both just a tad insane, but i must admit when i looked over the web info, it does look exciting.

i'm thinking myself, wait and see if he comes back alive first, and then maybe i'll stick it on my "things to do before i'm too old " list.

still, all the best with it...

SexyGreyFox · 12 Feb 2006 at 01:10

firstborn said:
Do you know - You get some strange looks from people in the gym when you're on a running machine for 2 hours wearing a rucksack, bum bag and drinking bottles strapped to your chest

I was going to ask you that a few weeks ago.
How much does all that stuff weigh?

firstborn · 12 Feb 2006 at 17:19

MrWhippy said:
hey firstborn, best of luck for the MDS.

a good friend of mine from uni is going this year.
personally i think you're both just a tad insane, but i must admit when i looked over the web info, it does look exciting.

i'm thinking myself, wait and see if he comes back alive first, and then maybe i'll stick it on my "things to do before i'm too old " list.

still, all the best with it...

Cheers.

If your friend has any last minute tips tell them to let me know

dmpoole said:
I was going to ask you that a few weeks ago.
How much does all that stuff weigh?

Currently training with a pack that weighs 8kg - which I carry on every run. It'll probably increase to 9kg for the event but have done some runs with 10kg so not too worried about that. About 5kg will be food which will decrease over the race so that'll help ease the pain a bit!