Running help needed... (looking in the direction of Gilly and Firstborn)

cleanbluesky · 25 Apr 2006 at 21:56

Okay. Have been working on my long distance as discussed previous with relative sucess - I can now run 5.5-6.5 miles every other day without seriously caning my legs. To do this I have had to slow down a bit, but obviously once I have reached a point where I am satisfied with my distance I will be okay...

The trouble is that distance is ALL i have been doing. And a few days ago I did a 1.5 mile run and found that it took under 10 minutes which is about 6:35 per mile whereas a few months ago I was running 3.5 miles and getting just under 6 minutes per mile. It seems I have paid a price for neglecting speed training...

So can anyone reccommend a routine that would remedy this while allowing me to keep long-distance training...

Gilly · 25 Apr 2006 at 22:59

I've never done training in the way you're saying. I've either been concentrating solely on distance for a time or on speed. I'm not sure how trying to balance the two together would work.

I'd probably be trying to shoehorn a good days fartlekk into your routine somewhere. Now that you're well up to it I might even add a 1.5 mile to your day of rest if your legs feel fine. It might be that now you've got yourself a distance and speed sorted for your 5.5/6.5 mile runs that you've plateau'd slightly but your recovery times will still be improving.

So a 5/6 mile run one day, a 1.5 mile run of interval training the next, then a longer run again the day after with a day of rest to complete. 4 day cycle.

Be careful though, if you haven't recovered you could injure yourself.

BaZ87 · 25 Apr 2006 at 23:04

Don't know if this will help but...
Maybe worth getting a heart rate monitor, setting yourself a distance (e.g. 6miles) and then setting yourself heart rate (e.g. 70% of max) and then running that distance at your chosen heart rate and your times should improve over time.

BrenOS · 25 Apr 2006 at 23:25

BaZ87 said:
Don't know if this will help but...

It won't.

CBS - don't write off your performance after one run. My performance fluctuates quite a lot in regard to nights out and football.

Remedy is simple, mix up your runs.

thebrasso · 26 Apr 2006 at 08:42

As Gilly said alternating basic runs and speed work could help but you would have to see how it goes, its not a routine you can maintain for a prolonged period of time because its pretty hardcore. If you are pushing hard that is.

I don't run much now but a good routine for speed work is if you can get access to a football pitch do laps of the football pitch (say 4 sets of 3 laps) and run at a steady pace above jogging pace, then one length of the pitch on each lap sprint the length.

firstborn · 26 Apr 2006 at 23:00

What distance are you aiming for?

Anyway in my opinion, as has been said by others above, you need to incorporate some speed work. Either incorporate it in one of your normal runs or devote a session to intervals/fartlek. Hill work will also help.

Get yourself a hear rate monitor and look to push yourself to 70-85% of your max HR on these higher intensity sessions.

Speed work hurts but you should see the benefits over time - quicker recovery between bursts etc. Just dont do to much too soon or you'll risk injury.

I guess you're aiming for more than 6.5 mile - what about one longer/slower session a week as well.

cleanbluesky · 30 Apr 2006 at 23:58

I am aiming for 10 miles. This will be my regular, every-other day rate...

The reason that I have taken a bit of time to reply is that I have been trying out some running.

I am thinking to work some interval training into my workout. I think I am having problems working it into my climbing - which can take a toll on the legs...

The_Judge · 1 May 2006 at 12:36

Dont worry, u've been building your slow twitch fibres up and have been neglecting your fast twich fibres. You dont need any speed work untill you are aerobically fit. The further you run the faster you will become. Running the same distance every other day isnt going to improve your speed. You need to incorporate a long run into your routine somewhere. As your lactate threshold increases you will run faster miles.

cleanbluesky · 1 May 2006 at 19:33

Just been for a 6.5m run.

I am wondering whether I am using the wrong posture - I always run upright, maybe I shoud look down.

I think I will do a 3.5m run on Wednesday and perhaps a 1-1.5m run on Friday.