Have a look at https://www.myprocoach.net/calculators/hr-zones/ and put in the relevant things like age etc.
Platypus' Beginners Guide to Running
- Thread starter platypus
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Thanks for that. It appears I was in zone 4 as my average heart rate was 163 oops!
Though i'm not sure if I could do the others as it would feel like slowing down to a crawl and I found I kept wanting to go faster though not being able to maintain my speed.
I'm quite leggy so not sure if I'm doing a proper stride as I was running with my partner whos much shorter than me
edit: just checked again and I think I was in Zone 3. Strava said my heart beat at peak is 190 but my apple watch has never seen higher than 178.
Though i'm not sure if I could do the others as it would feel like slowing down to a crawl and I found I kept wanting to go faster though not being able to maintain my speed.
I'm quite leggy so not sure if I'm doing a proper stride as I was running with my partner whos much shorter than me
edit: just checked again and I think I was in Zone 3. Strava said my heart beat at peak is 190 but my apple watch has never seen higher than 178.
There are some Threshold tests you can do (i know Garmin has one built in, i don't think the Apple Watch does though)
Basically a few intervals where you push yourself to the point of collapse which should get a proper Max HR. I think Strava just does 220-Age = Max HR which is the rough guide.
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You sound like you're in the right range to be honest. Pushing but pulling yourself back to ensure you can do the reps is good practice. I love fartlek sessions because they allow high intensity bursts to get a feel for max pace. So when I do longer intervals I dial in under that pace.
For intervals I usually think about the distance I'm running at effort and aim for pace related to what goal pace I have for that distance. In your case you are doing 2.5km of effort so I would be aiming for pace faster than your 5k goal pace (8 min/mile) but well short of a sprint. Maybe around 7:20 or 7:30? You should be able to do your last interval at the same pace as your first but you also want to be pushing yourself.
What you are doing is probably a good workout for improving your running form, which is always beneficial. However, if you're training specifically for getting a 25 min 5k I would be doing 1km intervals at goal pace, increasing repetitions from 3 to 6 as you near the race/time trial. Perhaps also shortening the rest period as your fitness improves.
Cheers, i think i'll play around to find what suits. It was a first attempt so will always have room for improvements. I might increase the distance. I chose 0.3m as there's a lane by my house which is about 0.5 miles long, so with the 0.3m of running and then a 2 min recovery job, it gets me from one end to the other nicely without turning around and then i just go the other way back again.
I wouldn't say i was training for anything specific. I would like to hit that 25 min 5k. My best effort is 25:02 but it's not something i set out to break very often. It's too short a distance really.
My Ultra in October got cancelled, but i've decided to aim to run the route on the day (or around it) anyway. My main short term goal is to get to a point of consistently hitting around 40 miles/week and also trying to be more structured with my runs. If you follow my posts on here going back around 3 years you'll probably see me say the same thing about 10 times at least. I've always just "gone for a run" rather than "trained" and after the 2 sessions this week of intervals and hill repeats i've actually really enjoyed them.
On the subject of hill reps. Is there a benefit of short and steep vs long and less steep? Or should they ideally be 2 separate sessions to build on both elements of running?
I wouldn't say i was training for anything specific. I would like to hit that 25 min 5k. My best effort is 25:02 but it's not something i set out to break very often. It's too short a distance really.
My Ultra in October got cancelled, but i've decided to aim to run the route on the day (or around it) anyway. My main short term goal is to get to a point of consistently hitting around 40 miles/week and also trying to be more structured with my runs. If you follow my posts on here going back around 3 years you'll probably see me say the same thing about 10 times at least. I've always just "gone for a run" rather than "trained" and after the 2 sessions this week of intervals and hill repeats i've actually really enjoyed them.
On the subject of hill reps. Is there a benefit of short and steep vs long and less steep? Or should they ideally be 2 separate sessions to build on both elements of running?
I can't comment on the inserts. Honestly that's probably something you should be asking your GP or a physio.Hi all, I've just taken up running/jogging in the past few weeks. My usual preferred cardio is Concept II rowing but my work gym has been closed during lockdown so I decided to give running a pop.
I've read a few beginners guides including the first few pages of this excellent thread but wondered if anyone had any important tips or advice for a brand new runner? I have started out with a basic 6.2km route near my house I can do in the mornings and I'm logging them on Mapmyrun.
The issue I have is due to a motorcycle accident nearly 30 years ago during which I smashed my lower Femur/knee joint to bits I have a leg length discrepancy for which I need to use a shoe insert to raise my right leg by around 2cm. I've done some research on the internet and it appears there are differing opinions on whether inserts should be used in running shoes? Anyone have any experience of this?
Also, I ran on Monday and my calf muscles were really tight the next day. They haven't really let up and are still very tight and achy. Is that to be expected from a new runner? I bought a pair of Asics Gel Zaraca trainers to start with and they felt comfortable on the run. When I got home I felt great with no aches at all and did some stretching off. The next day though - holy cow!!!
It's very much expected that a new runner will get sore muscles the next couple of days after your first few runs. It will get better! I'd invest in a foam roller and use it after a run to ease the soreness.
It's great that you've found some comfortable shoes and are feeling good after your runs. That can be half the battle when starting out.
Just reading back through Platypus's top tips for beginners I would just repeat what he has said to be honest. I would stress that slow "easy" running is important and should make up most of your running. Your easy pace should be such that you could easily hold a conversation with someone running with you. A goal is hugely important but I would avoid weight loss goals personally. I find it just puts a negative association with your running that can be hard to maintain for a long period. Any other type of realistic goal will be more enjoyable and rewarding and no doubt you will lose weight to achieve that goal if you needed to.
My top tip would also say to vary your running route a bit. What I find most enjoyable about running is exploration and finding new routes. You will soon become bored of doing the same route every day.
You are very brave to attempt the Ultra without the race infrastructure in place. Aid stations on Ultra's are hugely important and it will be very difficult to complete it without them. If you are going to attempt it make sure you have someone to support you on the day. Arrange to meet them along the course to top up your food/water and check how you are getting on.
Short hill reps (or hill sprints) work mainly on explosive power so are good for strength and power. Longer hill repeats are good for endurance but also have some strength benefit. Both are important and worth doing. I would also suggest trying some downhill repeats as they are great fun and a really good way to work on your running form as your cadence will be naturally higher. The steepness of a hill doesn't really matter as long as it's not extremely steep or too gentle, you just adapt your pace to suit. Although avoid running fast downhill on a steep gradient as it will wreck your knees.
Structured runs are important but I only really want to be doing 1 speed workout a week really, usually on a Wednesday. I will maybe do an additional one on Saturday if I am running every day. Any more then that and I don't get any benefit as I'm struggling to fully recover.
As you are looking more towards endurance for an Ultra at the moment, the most important run for you will be your weekend long run. The rest of your week should be focused on recovery and additional mileage. You don't necessarily need to be doing too many workout sessions. If you are enjoying the speedwork and workout sessions I would suggest shifting your goal to a shorter distance for a bit as that is where you will see the most benefit. The fitness gained will still be useful later down the line when shifting focus back towards long distance.
For brave read foolish 
It will also be my first Ultra. The main reason is i'd like to know how capable i am at it ready for around the time entries will be open for the Lakeland 50. I don't want to enter that without being confident i could complete it. I do have another Ultra (similar distance/elevation to this) in February, but that wouldn't give me time to enter the Lakeland after completion.
It's a 44 mile route, which should be do-able in around 10 hours is my loose estimate. At around the 30 mile mark it passes through the area i grew up and i have a few friends who still live there so was planning on using their house as an aid station, or possibly taking some stuff a day before and stashing it somewhere along the route. There are also a few opportunities i can take a detour to head to a shop to pick some supplies up.
It's also very local to my current house, so at no point will i be more than a 40 minute drive from home should i need to ring my wife to pick me up.
Here's the route.
https://www.komoot.com/tour/220375297
It will also be my first Ultra. The main reason is i'd like to know how capable i am at it ready for around the time entries will be open for the Lakeland 50. I don't want to enter that without being confident i could complete it. I do have another Ultra (similar distance/elevation to this) in February, but that wouldn't give me time to enter the Lakeland after completion.
It's a 44 mile route, which should be do-able in around 10 hours is my loose estimate. At around the 30 mile mark it passes through the area i grew up and i have a few friends who still live there so was planning on using their house as an aid station, or possibly taking some stuff a day before and stashing it somewhere along the route. There are also a few opportunities i can take a detour to head to a shop to pick some supplies up.
It's also very local to my current house, so at no point will i be more than a 40 minute drive from home should i need to ring my wife to pick me up.
Here's the route.
https://www.komoot.com/tour/220375297
Route is set to private, so I can't see what sort of nutter you are at the moment
Ah, never spotted that. I don't use Komoot much, but Strava won't import the GPX. I've updated Komoot to public now.
Alternate link here
https://connect.garmin.com/modern/course/31125153
Funny how importing the same GPX into 2 separate apps will vary the actual mileage depending on the route between points. I know it's only a mile, but it feels significant and makes you wonder if you'd miss checkpoints if you relied solely on the mapping on a device.
You can join me now @Ian_Eb You've got trail shoes
Good call. I do have Strava Premium and i believe that has some kind of beacon tracking (as does my Garmin watch) where the wife can see me in realtime. Maybe i should have a play with that on my next long run.
I have it set up. It sends a text/email to the people you add as safety contacts (Up to 3 i think) they can then live track your run. I just let it send the text everytime i do anything My wife is now adjusted to getting a message just as I set off.
My wife is now adjusted to getting a message just as I set off.Ah, never spotted that. I don't use Komoot much, but Strava won't import the GPX. I've updated Komoot to public now.
Alternate link here
https://connect.garmin.com/modern/course/31125153
Funny how importing the same GPX into 2 separate apps will vary the actual mileage depending on the route between points. I know it's only a mile, but it feels significant and makes you wonder if you'd miss checkpoints if you relied solely on the mapping on a device.
You can join me now @Ian_Eb You've got trail shoes
@Marvt74 I might do that, once I have been in for my Lobotomy!
Didn't get a chance to do my 5k yesterday and tomorrow won't be much better so just improvised and did a 10k today.
Pretty ****ed off with myself to be honest as my times are just going backwards, clocked in at 1 hour and 3 minutes. Did my last (and first) 10k almost exactly 2 months ago and that was around 58 minute mark.
Really need to do something because getting to a point where I'm starting to dislike running but it's the only way to keep fit in current circumstances.
Pretty ****ed off with myself to be honest as my times are just going backwards, clocked in at 1 hour and 3 minutes. Did my last (and first) 10k almost exactly 2 months ago and that was around 58 minute mark.
Really need to do something because getting to a point where I'm starting to dislike running but it's the only way to keep fit in current circumstances.
Focus on the session not the time, PBs are for race days or that once in a blue moon when you feel like smashing it only to find you didnt and 3 days later when your not even trying suddenly you have knocked off 3mins or something. Yes running really does suck balls like that
Not running related as focusing on cycling atm but i could only managed 1hr of my planned 2hr session. Some of these programs you follow are brutal, I just had nothing in me at all for it.
Not running related as focusing on cycling atm but i could only managed 1hr of my planned 2hr session. Some of these programs you follow are brutal, I just had nothing in me at all for it.