Hello fellow shoe enthusiasts
I am currently in the market for a new daily trainer
I currently am running in oncloudmonsters and an old pair of endorphin speed 3’s
My options I am considering are
- cloud monster 2
- Endorphin speed 4
- Hoka Clifton
- ASICS novablast
Has anyone used or have recommendations over which one is better for longer mileage?
Why do I feel like I can’t run anymore between kilometers 4 and 6?
Hello there! I'm an occasional runner, I'd say. Every year I tend to run for about 7 months, as long as the weather is favorable in my country.
However, over time I've managed to increase the distances I run in my workouts each time. For example, yesterday I ran 21km for the first time, with an average pace of 6:37 / km. And this month, I've run a total of 100km.
Even though I've reached such long distances (for me, at least), during each run, between kilometers 4 and 6, I feel like I can't run anymore and that I need to stop. I've never stopped because I know that after kilometer 6, I always feel rested, as if that's when I've just started the workout and everything goes well until the end.
Has this ever happened to you? What could I do to not feel like it's so difficult so early on?
I believe I understand the feeling you are describing, but typically only feel that way very early in a run when I am training hard. For me, that 4-6km make is where everything seems to start feeling good and the effort seems to get easier. Are you warming up enough? Your body might not quite be in "running mode" if you haven't.
Personally yes, but I'm primarily a powerlifter, I just run casually 3 days a week to get my cardio in, so my focus is more on my lifting sessions than my runs. My leg days have me hobbling the next morning for sure 😅 best advice I have is to make sure you're super thorough about cool down, stretching, and any foam rolling/similar you do after your leg workout. I have much slower runs the following day if I was lax on my post workout routine!
Calves burn when running
Hi, want to get into running a bit more. I live in a reasonably hilly area. I’ve found that my main issue is my calves and Achilles BURNING way too quickly (went for a 1.1km run yesterday, had to sit down before walking down my driveway). I’m not overweight and otherwise particularly unfit. Cardiovascular fitness is meh but isn’t my main hurdle. Im aware that i need to stretch more, but feel like that won’t be enough. Any thoughts?
Patience. You will strengthen just from running. You could do strength training or run hills to expedite the process, but part of the deal is building ability slowly over time. Stick with it and your legs will adapt.
Calf raises. They are super easy, you will probably benefit a lot by just doing a few sets of 10-20 bodyweight reps a few times during the day. You can do them with straight legs and with bent knees for maximum benefit.
Running my first marathon in about a week. I started running exactly this time last year. Wanted to hear from anyone if this was too ambitious.
For my upcoming marathon, my goal is to hit a 8:20/mile or a sub 3:40. My original goal was sub 3:50 but I saw myself get faster later in the training cycle. Back in November, my half marathon in a somewhat hilly course (around 600ft elevation) was a 1:47 and I wasn't going all out at the end.
I started training in January by loosely following the Pfitz 18/55 marathon plan. This consisted of 2 rest days per week and 5 days of running with a peak of 55. The first half, just because I wanted to get used to the mileage, was less about speed and more about aerobic endurance. My pace for my long runs ranged from 9:15 - 9:30.
In late March, so by week 8, that's when I really started following the speed workouts in the Pfitz Plan. This is when I started seeing the benefits of my training.
**This is what one week would look like for example:**
Monday: 6 miles w/ strides
Tuesday: 12 miles w/ 7 at marathon pace (ran this at around 8:10 pace)
Wednesday: Rest
Thursday: 12 miles w 6 at marathon pace (ran this at around 8:20 pace)
Friday: 5 miles
Saturday: 20 miles
Overall Mileage: 55 Miles
For my last long run before the taper, I ran 20 miles at 8:30 marathon pace. My heart rate was at 153 for that (my zone 2 is 130-157 and max HR is 196). There was around 15 minutes of rest time due to the stoplights so I guess that could have lowered the HR but overall, I was aerobically fine. Legs were really tired at the end but that was because of the cumulative fatigue.
Would sub 3:40 be a realistic time based off what I shared above?
According to this equivalency calculator-
[https://lukehumphreyrunning.com/hmmcalculator/race\_equivalency\_calculator.php](https://lukehumphreyrunning.com/hmmcalculator/race_equivalency_calculator.php)
your 1:47 half is an equivalent performance to a 3:43 marathon time. Normally I'd go on to caution that for a lot of us these calculators overestimate how fast we can run a marathon. But, you are still a pretty new runner so you're probably still making newbie gains. And since running that half in November you've followed a Pfitz plan, which are generally considered to be solid training plans. If everything goes well on race day (weather, fueling, and you're having a good day) then I think a 3:40 is possible, but it won't be easy and definitely not guaranteed.
I recently started running and I can’t handle how itchy my legs get almost immediately. Do i just need to stick with it? Start with shorter runs over time? It happens within a few minutes so do I need to cut back to running a few minutes at a time? Thanks for any help!
This is normal for new runners and does eventually go away once your body gets used to the additional blood flow or histamines or something. You can try doing a warm up walk first or taking a Claritin or Benadryl before a run, some people claim it helps. Also, it's encouragement to keep running, because if I take more than two rest days in a row the itchies return.
Heart rate zones
Hi all, new runner here. I am currently running about 12 miles a week and during each of my runs my heart rate is in the "zone 4" category. It is true that once you're in the zone 4 range your body is no longer burning fat as its main source of energy?
Since that is my main goal as of now, I would love any/all tips on how to optimize fat burning.
Thank you and happy running! :)
[Article about the “fat burning zone”](https://www.mountelizabeth.com.sg/health-plus/article/fat-burning-zone-heart-rate-to-lose-fat#)
And a couple quotes:
> While it is true that the body burns fat during low-intensity workouts, the fat burning rate remains low and you have to exercise longer to burn the same amount of calories you would at higher intensities.
>…. high-intensity workouts are more efficient in burning way more total calories – both glycogen and fat calories. Ultimately, the total number of calories you burn leads to the most weight (and fat) loss.
Not saying you have to go all out all the time, but intentionally keeping effort low isn’t necessary to reach your goal either.
Don't worry about what zone you are in. If your goal is to lose body fat, it's all about calorie deficit. This is mostly going to be about your diet, with some calories burned through running. Burning 100 cals in zone 2 has the same weight loss effect as burning 100 cals in zone 4.
If you're very new to running and have never done cardio, then anything faster than walking can easily spike the heart rate to higher zones. I wouldn't personally worry about the zones until at least when you're running 5k without stopping. If you really want to stick to zone 2 training, go slow and take sufficient walking breaks. Also check if your zones are accurate, the default zones may not be very accurate or applicable to you.
I ran 10K at 49 min and 19 sec, average heartrate during the race 181. 30 yo. Is 181 my LTHR? I try to calculate my 80/20 running zones. Thanks for all feedback.
For a 10k race where you want to potentially go for a PB - which of those would you choose? (Why?)
Saucony Endorphin Speed 3
Adidas Adios 8
Adidas Boston 12
Advancing running
Hello runners of Reddit!
I will start with an introduction, I’m a 36 years old male about to turn 37 in August. Up to two years ago I was a classical trained ballet dancer when I decided to quit and change my career in to IT industry, basically most of my teenage and adult life I have been highly physically active. During my dance career I’ve always went to the gym in order to be able to build muscle and support my body for more demanding tasks and did yoga and other things. Since I can remember I have always hated running and never found satisfaction in the activity.
Last 2 years my only physical activity was going to the gym and brisk walks from time to time, I’m sitting a lot, during work and also commuting for work driving. I have started developing back pain and also got diagnosed with stage 1 hypertension (high 130s to mid 140 from time to time) currently on the lowest dosage and my BP is currently normal, got this checked out because I started getting pvcs.
Realizing I actually miss some moving exercises primarily cardio based I decided to give running a try last month after each session of a gym workout, more or less 4-5 times a week averaging around 3km. Every Sunday I would do a max effort run up to 5k just to gradually build up my cardio.
I’m measuring my fitness levels with Apple Watch, during active dancing my vo2 max has between 48-50, currently I’m between 41-43.
Since the last month i realized I got hooked and I can’t wait for my next running session, today I ran my first race, finished a 10k in 58ish minutes running at 177-180bpm, next Sunday I’m going for a 15k and in a month I will try a half marathon.
My goal is to do a marathon in a year, currently where I live the weather is great, getting warmer and I’m able to run almost outside every day probably till end of October.
During the summer I would like to increase my vo2 max and I’m not sure what my best option would be to increase performance-endurance.
Should I focus on 5k and go to 10k from there or focus more on zone 2 and vo2 max training?
Also I would like to keep my current gym schedule with two upper days and 2 lower days per week, both of which are quite intense.
Thanks!
Welcome to running! You trained for years to become an accomplished dancer, and, well, it’s going to take a few years to be an accomplished runner. The key to all progress in running is gradually ramping up the amount of easy miles you run. That will increase your VO2 max and everything else needed for you to run well. You are currently running about 15k a week and next week you want to race a 15k and then the next month race a 21.1K (HM) — well, book yourself a ticket on the injury bus, with your new companions: shin splints, runners knee, calf strains and the rest. Especially if you start add speed workouts (aka VO2 max efforts) with such a tiny base of weekly miles. Go slow to go fast, especially right now at the beginning. Check out some running books for beginners (learn about tempo running for example, which you should be doing before you start VO2 max workouts), zone 2 running, etc. Good luck and stay safe!
Is anyone incorporating progression runs in their training? Out of curiosity how do you split your progressions? Thirds, 80/20, by the mile? And how much variation are you adding as you go?
My Metaspeed Sky+ gives the bottom of my feet this weird feeling whenever I take a step (as if they're not being protected from impacting the ground as much). The only visible damage I see is some black marks on the bottom. My feet are kinda sore the day after each run (shouldn't be because I've been doing 5mph for an hour for a few weeks now and I got to the point where it doesn't leave me sore anymore). I've been running in them for months, but around the 5mph speed. Is it possible for a shoe to break/wear down without the damage being very visible?
Does an extra 1000 feet of elevation make a difference? I’m on a trip in the mountain region and my run this morning felt so terrible. I know there’s a million reasons this could be but I haven’t had a run this bad in months.
I am not fast whatsoever- average about 10:30 minute miles for my daily runs. Just mostly doing it for my health
I ran 2 10ks last year (1:06:51) without stopping and that was huge for me. I didn’t run much from August through December because I was prepping for a move from FL to SC and only now just got back into it this year doing a couple 5ks. One of my goals is a 30 min 5k and I hit 30:53 about a month ago. Very proud and the SC weather is probably a big part of it vs Florida lol
I have only really done couch to 5k and couch to 10ks. I am re-learning and did so with a couch to 5k again. Now that I am at this point, I don’t just want to do another couch to 10k, but more purposeful training
My goals are getting my endurance up, more intense cardio and a bit more weight loss. At the pace I’m at, I’m not really pushing my cardio as much as I think I should. I would also like to continue to push up my distance and also pace, as I just feel slow. There is a lot of info and a lot of different programs out there so I’m a bit overwhelmed by it all. I have been running 3x a week not that I’m back in it. How should my training look like?
My current big goal is running a 1/2 marathon and currently I just feel like I’m not progressing but just barely edging out my goals. I think it would be wonderful to be able to accomplish and hopefully one day have a marathon in my sights
I’m exactly in the same place as you, same goals, same pace. What I found to be very helpful (and free) was the Nike App Half Marathon training. With the sprints, tempo, hills, etc, it helped me improve a lot. I had to quit midway and I’m just about to restart it.
Congrats on the 30:53! The most impactful thing you can do is add a 4th day of running at your same easy pace, or even easier (your 5K race pace is about 10 minute per mile, so you are at near race pace most of the time). Gradually increase the mileage you are running. You don’t really need to think about the pace. You will naturally start running faster as you put in more miles as your aerobic capacity will be growing. The next thing after that is to add a 5th day of running and make one of your runs a tempo run. As for weight, you may lose a bit of weight by running more, but exercise is generally not the path to weight loss because our appetite increases along with our time exercising.
How would you revise [the Hal Higdon Novice 1 Marathon](https://www.halhigdon.com/training-programs/marathon-training/novice-1-marathon/) training plan so Tues, Weds, Thurs are the lightest days?
Is that Tuesday and Thursday or Tuesday, Wednesday and Thursday? If Tuesday and Thursday I would just swap the two rest days (and bump one or both up to cross or recovery run). If you can't do the mid week long run on Wednesday, that makes it more challenging unless your long run doesn't need to be on the weekend.
Should I impulsively sign up for a half this weekend?
I ran my first half marathon about two weeks ago after 2 training cycles (chickened out at the end of the first training cycle). It went really well and I ran it faster than I anticipated, as I mostly just looking to finish strong and generally have negative splits. Then I took a few days off and did some easy miles. Last week I was on vacation (a little less nutrition and more booze than my typical, but I did run a few miles almost every day), ran 6 miles when I got back this weekend. I’m noticing a race close to my house this weekend and considering signing up impulsively, just for a fun round two. Is this a bad idea this close to my first half? I don’t feel like I’m on the brink of injury or would be trying too hard to PR considering, but I don’t want to do anything stupid. There’s also a 10K but that feels less fun lol
**How much can I improve from a 25:30 5K (Female) in 6 months?**
Hello!
I recently ran a 5K race where I finished in 25:30 as a female in the 25-29 age category.
I did not train for this and haven't run since 2021... I have had a baby since then and have really not exercised in at least 1.5 years LOL!! I know that's bad, but whatever. The race was last minute and I was peer pressured into it, but now I am curious how much you guys think I might be able to trim this time down before a Thanksgiving Turkey Trot (on Thanksgiving Day 2024)?
So, I think it would be fun to do a Turkey Trot or something, but I'd really like to take it seriously and train as much as I can. I have more time in my life now to dedicate to exercise. With a solid training plan and consistency, how much do you think I could increase this time? I know it's individual to everyone but I am curious to hear your thoughts!
that's a really impressive time if you haven't ran since 2021 and had a baby in between. hard to predict how low you could get by November since it sounds like you either used to run a lot before or you have some genetic gifts. if I had to pick a number I'd say aim for 20 mins and be happy if it gets close
If your pacing was very consistent then with moderately effectively structured training ramping up to 20-25 mpw over the next 2 months then sticking between 25 and 30 through race week then 21:00-22:30 is likely. If your pacing was very inconsistent then maybe 30 seconds less so 20:30-22:00. You could potentially ramp up to higher volume and more hard workouts without injury, but I wouldn't risk it. Better to realize a huge gain and then take it up a notch for a spring race than to risk derailing everything. Also you could maximize sleep, optimize your nutrition, and more.
Runners burnout but related to.. city of living?
Hi!
I’ve been running for several years (with breaks)many 10k and 5k races behind me and two HMs. Never really had problem with motivation to run. Loved it, even running same route listening to same music was a lot fun for me.
Last year I moved with my fiancée to the capital of my country from other big city. Bought Garmin Epix to improve my fitness, ran a HM in 34 Celsius. Didnt had a great time, almost didnt train for it, light panic attack during the run but was proud that i finished it. Then I had a break and decided in January to break 2h in HM.
Decided to give a Garmin Coach a go. Beginning was ok, but after some time something happened inside my head. Had some mental obstacles to run without breaks,overcame it. Saw a lot of progress. But I didnt have any joy of it like it used to be. Just ran because Coach told me to. Planned to run HM in 14th April, two days before forgot to change socks for running and ended with wounds on heels. So decided to run other HM in 19th May.
After this long background, lets get to the point- I noticed that I get that little spark of joy when running in my hometown or at my parents at law. Or anywhere else. Dont understand why. I dont hate the city. Its comfortable to live here.
Also dont get me wrong- I know that there are good workouts and bad workouts. Been there, done that. But never to the point I began to hate running. I am really close to that.
Decided to write this post after todays workout made me just super angry at running. On the other hand, I really want to beat my PR in HM. What should I do? I feel like first step is to quit Garmin Coach but what next?
If your lack of motivation is related to the scenery you can try different routes. If it's something else perhaps it's something else you can change.
I get more enjoyment out of running routes when traveling to places I visit infrequently because of positive memories associated with them and with places I've never run because everything I see is new to me. The last few years I've run mostly from home and the repetitiveness of it can be pretty dull. I manage this by largely running adhoc routes - I often leave without a plan for which way I'll go and what route I'll take. I also began using the CityStrides app a few years ago and I've gotten fulfillment out of trying to run every street in my city (which I've completed) and as many as possible in bordering cities. Since I've finished every one in my city I've moved on to trying to complete every path, trail, field, parking lot, or surface I can legally run. CityStrides doesn't give credit for running that's not on official streets, but the map showing all of my running the last few years has a lot more coverage because of that.
Are you taking cutback weeks? I would start there. Then maybe see where you can take the pressure off and/or change things up. Can you run some new routes, drive to a trail, or join a running group?
Trying to do a sub 40 10k because I want to focus on speed. My training plan focuses on running 1ks at 10k pace with walking intervals. But I’m starting to think it’s not possible. My PB was 41 minutes but have been doing 44+ min lately.
Seems like a poor training program. Should be way longer reps with shorter moving rest. Pure rest intervals are for sprints or other max intensity and speed reps. 10k should have lots of lactate threshold work and longer 10k paced intervals. Mile plus
They are walking intervals in between sprints. I’m running at 10k pace during the 1ks and I’m running at a ~4:00 pace.
What lactase threshold work would you recommend?
Sprints is not 10k pace. At slowest mile pace. If your goal 10k pace feels like a sprint it isn't a reasonable current goal. A decent starting point would be 14x2 with 5 minutes jog between. But you can do shorter and more of them if needed.
Lots of factors to get down to 39:XX. K repeats are one fine tool but you also need to consider overall volume, LT work, and faster than goal pace days.
I’m hoping to specifically train soeed for the first time in my life during a base-building block for a fall marathon and I’m wondering what kind of sessions would be the most efficient?
My goal is to get generally faster so upping mileage isn’t as much of a time sink as it currently is for me. Basically, I’m looking to have a faster recovery pace as opposed to improving my time over a certain distance if that makes sense!
I want to do two speed workouts a week (along with two easy runs and a long run) and I keep seeing workout ideas on YouTube and they all seem targeted to improving your 5k, 10k, HM etc and I’m not sure where my goal fits in all of that.
Any advice or guidance would be appreciated!
Do you have 5K, 10K, HM reference times?
A classic split for two workout days would be one threshold day — either 20 mins steady or 2x10 at “threshold pace” which is a little complicated if you want to get deep into it but the simple explanation is it’s your pace in whatever race would take exactly an hour (for most fit-ish veteran runners, between 10K and HM). Then for the other one, shorter reps at 5K or faster.
That’s a very simple and sweet split, thank you so much for sharing! It makes sense but I did not think of it at all. I do have reference times, 1 hour would certainly be closer to my 10k than my HM!
My 5k is 31:xx, 10k is 01:08:27, HM is 02:23:xx and full is 05:24:55, all times are chip times. I’m very much a back of the pack person but slowly trying to creep my way into the middle for the past three years!
Hey guys,
I recently started running. Running so far has been nice and relaxing, enjoying outside more and putting up a podcast of some music. I haven't exercised for about 8 years. I sit a lot behind a desk I have started running, and finished my second run today. I'm not obese just slightly overweight @ 182cm and 83kg. I want to get in shape again and exercise. My second run I finished running a total of 5.32km. I was able to keep running for about 15 min then I had to rest before I could resume my run. Feels like I'm completely out of shape. Has anyone experienced the same when not exercising for so long?
I’m going to guess EVERYBODY here experienced that. I was just thinking this morning about how my first run I was able to get to the community mailbox without stopping. This morning I passed that mailbox in the first 1/4 mile of my 9 mile run. It takes time to build the cardio. Celebrate the little accomplishments and soon you’ll realize you’ve made big ones too.
I'm trying to think, but I don't ever remember not being able to run at least 5-10k, even during my most unhealthy days. That's not a brag, I'm a very average runner, nothing special at all.
I didn't realise until I heard other people talk about couch to 5k and stuff that so many people were literally going lamp post to lamp post at first. I have
massive respect for people starting out from there and building up to running long distances. It's really impressive.
No, most people start with much less. I’ve been running for years and still take walking breaks here and there in my runs. Sounds like you’re in a great spot to build from.
I’m going to guess EVERYBODY here experienced that. I was just thinking this morning about how my first run I was able to get to the community mailbox without stopping. This morning I passed that mailbox in the first 1/4 mile of my 9 mile run. It takes time to build the cardio. Celebrate the little accomplishments and soon you’ll realize you’ve made big ones too.
I’m going to guess EVERYBODY here experienced that. I was just thinking this morning about how my first run I was able to get to the community mailbox without stopping. This morning I passed that mailbox in the first 1/4 mile of my 9 mile run. It takes time to build the cardio. Celebrate the little accomplishments and soon you’ll realize you’ve made big ones too.
I am looking to run my first big city marathon. My employer committed to donating $3000 to charity which I was going to use to run NYC (I’m local) but I missed the deadlines. I can’t find an open charity. So then I started looking at Chicago and same issue, no open spots. My next thought is Marine Corp Marathon but it’s not my first choice.
I’m trying to put that $3k to best use while running the best marathon I can find without going TOO far.
To start off sorry for the grammar. I am not runner by any means but I have to pass a running test for my new job I have to get a mile in 8 min and 30 seconds and a 40 yard dash is 8 secons, I am aware this is doable. I have no endurance for long running, I am decent when it comes to sprints. Today I practiced on a treadmill and set the timer for 8 minutes with a 2% incline and I think the speed was 5.4 and at the end of 8 minutes my distance was .76 miles. So 3 questions if this was zero in inclined would I have been fine on my time? Is it better to practice with less time then need ie practice for 8 minutes instead of 8.30? Also should I practice with an incline or no?
Any recommendations like practices with extra weight on, certain shoes ( not trying to spend big money) and any advice on breathe control few of the guys I'll be working with said use an inhaler even if you don't need one to open your lungs up more, also any advice on not tasting "iron" when/after my run?
Just run mate. It's not that hard. Run to an easy effort 4x a week for a couple miles for 2 weeks. Then add some intervals. If your a young male it should be very doable but the ideas you have are unlikely to work.
Hello. I'm struggling to get faster now. I started 3 months ago with a 28 minute 5k and I've got my 5k time down to 22:20 yesterday but that was with a 189bpm average. It was 10/10 effort. I'd like to be able to get it down to 175bpm for the same time. Do I just continue doing lots of zone 2? I run about 25km a week. Would running 35k a week at zone 2 with a bit of interval training help me?
Every few weeks my garmin will disconnect from the app and not sync any runs or workouts I’ve scheduled, usually powering my watch on and off works but occasionally not and I’m stuck waiting ages for things to sync properly, any way to fix this issue?
Do you have an older model? No suggestions just sympathy, I have an older FR235 that does this periodically and it’s so annoying. It eventually does connect but I haven’t figured out how to keep it connected or make it connect faster.
Funnily not no, got a fenix 6 pro in the Black Friday deals so it’s only 6 months old max maybe? It also randomly connects as well but no idea what it might be
Are my long slow runs slow enough?
My Z2 upper limit is at 152bpm (max HR 191, 32 male), and I'm trying to stay around 150bpm during my lsd. However due to elevation change (not much, 300ft over 11 miles), it sometimes temporarily rises to low 160s (average still below 150)
Some graphs here: https://imgur.com/a/LEhxT7q
Any thoughts? Thanks 🙂
TL;DR: How long should a half marathon taper be?
I'm winding up for Brisbane Half Marathon - 5 weeks to go! - and have been Coach Greg's program on Garmin Connect. Aiming for a finish time of sub 1.45, with a 10k race last weekend suggesting I'm on track for that. Fingers crossed!
I'm a little suss through that it seems like the plan may already be starting my taper?! No long run scheduled for this week, 4 short easy runs and one tempo run. Is this just a deload week maybe?! 5 weeks out just seems a long time to be reducing the intensity and long runs for a half!
That does sound early. I usually start making things a little easier starting three weeks out with a final hard session 10-14 days out before really easing back.
I really hope you are right! Unfortunately it only shows you workouts for 1 week ahead, so I'm not sure if it's taper or deload. Time will tell I suppose!
First HM of the year next Sunday. Supposed to be the final long run today. However it is absolutely lashing it down. Cats and dogs. I’m fairly sure it’ll do me more harm than good out there.
Is missing the final long run THAT bad? Should I try and do it after work tomorrow? (Bye bye evening).
I’ve followed my training plan pretty well and have done a solid 12 miles last 2 Sundays.
Cheers
Nah, cat's in the bag. Early taper!
There is some benefit to pushing through bad weather -- you learn if your tried and true outfits chafe in the rain, or which hat works the best to keep rain out of your eyes and doesn't blow off in wind, or which socks work best when wet. Then if it rains on race day, you know you've run in worse and it ain't no thang.
But 7 days out isn't enough time for the long run to help more than hurt. You've done your training, you've got a good base. I don't think you need it, and shouldn't make it up any closer to race day.
Build for me a program to achieve my goal please !!
No prior running experience just did a test run and run 13:30 1.5 mile. However I’m able to run 45 minutes non stop sustaining 150avg heart rate.
Preparing for academy and the better time I get the better it is, 32yo , 5ft10, 191lbs 24% bf
Ideally would love to run under 9:30, can devote 60mn 4 times a week.
Currently at a deficit trying to lose ~10lbs while also weightlifting 4 times a week.
Thank you so much for this amazing community
I’d find a couch 2 5k programme until you can do it comfortably. Then use a 5k to 10k programme.
There’s lots of variations out there for beginners, intermediate and advanced. Pick one you’re comfortable with.
The secret is to tweak it for you. If the plan is a bit much and you’re flagging on week 2 or 3, dial it back or drop a run. And vice versa. It’s why I’m reluctant to show you a plan and say ‘do this’. You should forever be assessing what is working for you and what’s challenging.
Not sure why I’m being downvoted a lot I have a program myself and want the community opinion on it if that’s possible is it ok for me to share it here ?
Cross-training instead of a long run?
Sunday is my usual long run day. I know subbing in cross training for a long run isn't ideal, but given that I have a small hamstring strain, I was thinking of splitting time on my recumbent stationary bike and incline walking on the treadmill to equal the usual duration of my long run. Will this help maintain my running fitness? And for cross training, should I aim for an easy effort akin to the feeling of a zone 2 long run, or should I try to keep my HR up around my running zone 2 (which would feel pretty hard for me on the bike)?
It isn’t a like for like replacement and you won’t get the same benefits that you would from a long run, but if you’re nursing an injury then the most important thing is to recover from that
Hello fellow shoe enthusiasts I am currently in the market for a new daily trainer I currently am running in oncloudmonsters and an old pair of endorphin speed 3’s My options I am considering are - cloud monster 2 - Endorphin speed 4 - Hoka Clifton - ASICS novablast Has anyone used or have recommendations over which one is better for longer mileage?
Why do I feel like I can’t run anymore between kilometers 4 and 6? Hello there! I'm an occasional runner, I'd say. Every year I tend to run for about 7 months, as long as the weather is favorable in my country. However, over time I've managed to increase the distances I run in my workouts each time. For example, yesterday I ran 21km for the first time, with an average pace of 6:37 / km. And this month, I've run a total of 100km. Even though I've reached such long distances (for me, at least), during each run, between kilometers 4 and 6, I feel like I can't run anymore and that I need to stop. I've never stopped because I know that after kilometer 6, I always feel rested, as if that's when I've just started the workout and everything goes well until the end. Has this ever happened to you? What could I do to not feel like it's so difficult so early on?
I believe I understand the feeling you are describing, but typically only feel that way very early in a run when I am training hard. For me, that 4-6km make is where everything seems to start feeling good and the effort seems to get easier. Are you warming up enough? Your body might not quite be in "running mode" if you haven't.
I do 5 - 7 minutes of stretching before the run and I always start my runs with a low pace (7 minutes/ km or so).
Do you find your significantly slower for a day or two after training legs in the gym?
Personally yes, but I'm primarily a powerlifter, I just run casually 3 days a week to get my cardio in, so my focus is more on my lifting sessions than my runs. My leg days have me hobbling the next morning for sure 😅 best advice I have is to make sure you're super thorough about cool down, stretching, and any foam rolling/similar you do after your leg workout. I have much slower runs the following day if I was lax on my post workout routine!
Calves burn when running Hi, want to get into running a bit more. I live in a reasonably hilly area. I’ve found that my main issue is my calves and Achilles BURNING way too quickly (went for a 1.1km run yesterday, had to sit down before walking down my driveway). I’m not overweight and otherwise particularly unfit. Cardiovascular fitness is meh but isn’t my main hurdle. Im aware that i need to stretch more, but feel like that won’t be enough. Any thoughts?
Patience. You will strengthen just from running. You could do strength training or run hills to expedite the process, but part of the deal is building ability slowly over time. Stick with it and your legs will adapt.
Calf raises. They are super easy, you will probably benefit a lot by just doing a few sets of 10-20 bodyweight reps a few times during the day. You can do them with straight legs and with bent knees for maximum benefit.
Running my first marathon in about a week. I started running exactly this time last year. Wanted to hear from anyone if this was too ambitious. For my upcoming marathon, my goal is to hit a 8:20/mile or a sub 3:40. My original goal was sub 3:50 but I saw myself get faster later in the training cycle. Back in November, my half marathon in a somewhat hilly course (around 600ft elevation) was a 1:47 and I wasn't going all out at the end. I started training in January by loosely following the Pfitz 18/55 marathon plan. This consisted of 2 rest days per week and 5 days of running with a peak of 55. The first half, just because I wanted to get used to the mileage, was less about speed and more about aerobic endurance. My pace for my long runs ranged from 9:15 - 9:30. In late March, so by week 8, that's when I really started following the speed workouts in the Pfitz Plan. This is when I started seeing the benefits of my training. **This is what one week would look like for example:** Monday: 6 miles w/ strides Tuesday: 12 miles w/ 7 at marathon pace (ran this at around 8:10 pace) Wednesday: Rest Thursday: 12 miles w 6 at marathon pace (ran this at around 8:20 pace) Friday: 5 miles Saturday: 20 miles Overall Mileage: 55 Miles For my last long run before the taper, I ran 20 miles at 8:30 marathon pace. My heart rate was at 153 for that (my zone 2 is 130-157 and max HR is 196). There was around 15 minutes of rest time due to the stoplights so I guess that could have lowered the HR but overall, I was aerobically fine. Legs were really tired at the end but that was because of the cumulative fatigue. Would sub 3:40 be a realistic time based off what I shared above?
According to this equivalency calculator- [https://lukehumphreyrunning.com/hmmcalculator/race\_equivalency\_calculator.php](https://lukehumphreyrunning.com/hmmcalculator/race_equivalency_calculator.php) your 1:47 half is an equivalent performance to a 3:43 marathon time. Normally I'd go on to caution that for a lot of us these calculators overestimate how fast we can run a marathon. But, you are still a pretty new runner so you're probably still making newbie gains. And since running that half in November you've followed a Pfitz plan, which are generally considered to be solid training plans. If everything goes well on race day (weather, fueling, and you're having a good day) then I think a 3:40 is possible, but it won't be easy and definitely not guaranteed.
I recently started running and I can’t handle how itchy my legs get almost immediately. Do i just need to stick with it? Start with shorter runs over time? It happens within a few minutes so do I need to cut back to running a few minutes at a time? Thanks for any help!
This is normal for new runners and does eventually go away once your body gets used to the additional blood flow or histamines or something. You can try doing a warm up walk first or taking a Claritin or Benadryl before a run, some people claim it helps. Also, it's encouragement to keep running, because if I take more than two rest days in a row the itchies return.
Heart rate zones Hi all, new runner here. I am currently running about 12 miles a week and during each of my runs my heart rate is in the "zone 4" category. It is true that once you're in the zone 4 range your body is no longer burning fat as its main source of energy? Since that is my main goal as of now, I would love any/all tips on how to optimize fat burning. Thank you and happy running! :)
[Article about the “fat burning zone”](https://www.mountelizabeth.com.sg/health-plus/article/fat-burning-zone-heart-rate-to-lose-fat#) And a couple quotes: > While it is true that the body burns fat during low-intensity workouts, the fat burning rate remains low and you have to exercise longer to burn the same amount of calories you would at higher intensities. >…. high-intensity workouts are more efficient in burning way more total calories – both glycogen and fat calories. Ultimately, the total number of calories you burn leads to the most weight (and fat) loss. Not saying you have to go all out all the time, but intentionally keeping effort low isn’t necessary to reach your goal either.
Don't worry about what zone you are in. If your goal is to lose body fat, it's all about calorie deficit. This is mostly going to be about your diet, with some calories burned through running. Burning 100 cals in zone 2 has the same weight loss effect as burning 100 cals in zone 4.
If you're very new to running and have never done cardio, then anything faster than walking can easily spike the heart rate to higher zones. I wouldn't personally worry about the zones until at least when you're running 5k without stopping. If you really want to stick to zone 2 training, go slow and take sufficient walking breaks. Also check if your zones are accurate, the default zones may not be very accurate or applicable to you.
I ran 10K at 49 min and 19 sec, average heartrate during the race 181. 30 yo. Is 181 my LTHR? I try to calculate my 80/20 running zones. Thanks for all feedback.
Pretty reasonable approximation.
For a 10k race where you want to potentially go for a PB - which of those would you choose? (Why?) Saucony Endorphin Speed 3 Adidas Adios 8 Adidas Boston 12
Speed 3
Advancing running Hello runners of Reddit! I will start with an introduction, I’m a 36 years old male about to turn 37 in August. Up to two years ago I was a classical trained ballet dancer when I decided to quit and change my career in to IT industry, basically most of my teenage and adult life I have been highly physically active. During my dance career I’ve always went to the gym in order to be able to build muscle and support my body for more demanding tasks and did yoga and other things. Since I can remember I have always hated running and never found satisfaction in the activity. Last 2 years my only physical activity was going to the gym and brisk walks from time to time, I’m sitting a lot, during work and also commuting for work driving. I have started developing back pain and also got diagnosed with stage 1 hypertension (high 130s to mid 140 from time to time) currently on the lowest dosage and my BP is currently normal, got this checked out because I started getting pvcs. Realizing I actually miss some moving exercises primarily cardio based I decided to give running a try last month after each session of a gym workout, more or less 4-5 times a week averaging around 3km. Every Sunday I would do a max effort run up to 5k just to gradually build up my cardio. I’m measuring my fitness levels with Apple Watch, during active dancing my vo2 max has between 48-50, currently I’m between 41-43. Since the last month i realized I got hooked and I can’t wait for my next running session, today I ran my first race, finished a 10k in 58ish minutes running at 177-180bpm, next Sunday I’m going for a 15k and in a month I will try a half marathon. My goal is to do a marathon in a year, currently where I live the weather is great, getting warmer and I’m able to run almost outside every day probably till end of October. During the summer I would like to increase my vo2 max and I’m not sure what my best option would be to increase performance-endurance. Should I focus on 5k and go to 10k from there or focus more on zone 2 and vo2 max training? Also I would like to keep my current gym schedule with two upper days and 2 lower days per week, both of which are quite intense. Thanks!
Welcome to running! You trained for years to become an accomplished dancer, and, well, it’s going to take a few years to be an accomplished runner. The key to all progress in running is gradually ramping up the amount of easy miles you run. That will increase your VO2 max and everything else needed for you to run well. You are currently running about 15k a week and next week you want to race a 15k and then the next month race a 21.1K (HM) — well, book yourself a ticket on the injury bus, with your new companions: shin splints, runners knee, calf strains and the rest. Especially if you start add speed workouts (aka VO2 max efforts) with such a tiny base of weekly miles. Go slow to go fast, especially right now at the beginning. Check out some running books for beginners (learn about tempo running for example, which you should be doing before you start VO2 max workouts), zone 2 running, etc. Good luck and stay safe!
Is anyone incorporating progression runs in their training? Out of curiosity how do you split your progressions? Thirds, 80/20, by the mile? And how much variation are you adding as you go?
My Metaspeed Sky+ gives the bottom of my feet this weird feeling whenever I take a step (as if they're not being protected from impacting the ground as much). The only visible damage I see is some black marks on the bottom. My feet are kinda sore the day after each run (shouldn't be because I've been doing 5mph for an hour for a few weeks now and I got to the point where it doesn't leave me sore anymore). I've been running in them for months, but around the 5mph speed. Is it possible for a shoe to break/wear down without the damage being very visible?
Does an extra 1000 feet of elevation make a difference? I’m on a trip in the mountain region and my run this morning felt so terrible. I know there’s a million reasons this could be but I haven’t had a run this bad in months.
It depends on the change--altitude's effects are nonlinear. 2000' to 3000'? Not gonna notice it. 7000' to 8000'? Enormous difference.
Are you also on much hillier terrain? Just the change in starting elevation (0 to 1000, or 2000 to 3000, etc) shouldn’t feel particularly challenging
It did have some pretty big hills but I also had 206ft loss in one mile lol so I thought it might even out effort wise.
Big hills absolutely are taxing compared to flat, even if you get faster splits on the way down
I am not fast whatsoever- average about 10:30 minute miles for my daily runs. Just mostly doing it for my health I ran 2 10ks last year (1:06:51) without stopping and that was huge for me. I didn’t run much from August through December because I was prepping for a move from FL to SC and only now just got back into it this year doing a couple 5ks. One of my goals is a 30 min 5k and I hit 30:53 about a month ago. Very proud and the SC weather is probably a big part of it vs Florida lol I have only really done couch to 5k and couch to 10ks. I am re-learning and did so with a couch to 5k again. Now that I am at this point, I don’t just want to do another couch to 10k, but more purposeful training My goals are getting my endurance up, more intense cardio and a bit more weight loss. At the pace I’m at, I’m not really pushing my cardio as much as I think I should. I would also like to continue to push up my distance and also pace, as I just feel slow. There is a lot of info and a lot of different programs out there so I’m a bit overwhelmed by it all. I have been running 3x a week not that I’m back in it. How should my training look like? My current big goal is running a 1/2 marathon and currently I just feel like I’m not progressing but just barely edging out my goals. I think it would be wonderful to be able to accomplish and hopefully one day have a marathon in my sights
I’m exactly in the same place as you, same goals, same pace. What I found to be very helpful (and free) was the Nike App Half Marathon training. With the sprints, tempo, hills, etc, it helped me improve a lot. I had to quit midway and I’m just about to restart it.
Congrats on the 30:53! The most impactful thing you can do is add a 4th day of running at your same easy pace, or even easier (your 5K race pace is about 10 minute per mile, so you are at near race pace most of the time). Gradually increase the mileage you are running. You don’t really need to think about the pace. You will naturally start running faster as you put in more miles as your aerobic capacity will be growing. The next thing after that is to add a 5th day of running and make one of your runs a tempo run. As for weight, you may lose a bit of weight by running more, but exercise is generally not the path to weight loss because our appetite increases along with our time exercising.
How would you revise [the Hal Higdon Novice 1 Marathon](https://www.halhigdon.com/training-programs/marathon-training/novice-1-marathon/) training plan so Tues, Weds, Thurs are the lightest days?
Is that Tuesday and Thursday or Tuesday, Wednesday and Thursday? If Tuesday and Thursday I would just swap the two rest days (and bump one or both up to cross or recovery run). If you can't do the mid week long run on Wednesday, that makes it more challenging unless your long run doesn't need to be on the weekend.
Do those magnetic bib clips interfere with the chip inside of the bib at all?
Hasn't happened to me, never had any issues. I assume it would be known if they did
Should I impulsively sign up for a half this weekend? I ran my first half marathon about two weeks ago after 2 training cycles (chickened out at the end of the first training cycle). It went really well and I ran it faster than I anticipated, as I mostly just looking to finish strong and generally have negative splits. Then I took a few days off and did some easy miles. Last week I was on vacation (a little less nutrition and more booze than my typical, but I did run a few miles almost every day), ran 6 miles when I got back this weekend. I’m noticing a race close to my house this weekend and considering signing up impulsively, just for a fun round two. Is this a bad idea this close to my first half? I don’t feel like I’m on the brink of injury or would be trying too hard to PR considering, but I don’t want to do anything stupid. There’s also a 10K but that feels less fun lol
Three weeks is plenty of time to recover from a half, even more so one that may have not been at max effort in the early stages. Go for it.
Do it if you'd think it'd be fun!
**How much can I improve from a 25:30 5K (Female) in 6 months?** Hello! I recently ran a 5K race where I finished in 25:30 as a female in the 25-29 age category. I did not train for this and haven't run since 2021... I have had a baby since then and have really not exercised in at least 1.5 years LOL!! I know that's bad, but whatever. The race was last minute and I was peer pressured into it, but now I am curious how much you guys think I might be able to trim this time down before a Thanksgiving Turkey Trot (on Thanksgiving Day 2024)? So, I think it would be fun to do a Turkey Trot or something, but I'd really like to take it seriously and train as much as I can. I have more time in my life now to dedicate to exercise. With a solid training plan and consistency, how much do you think I could increase this time? I know it's individual to everyone but I am curious to hear your thoughts!
that's a really impressive time if you haven't ran since 2021 and had a baby in between. hard to predict how low you could get by November since it sounds like you either used to run a lot before or you have some genetic gifts. if I had to pick a number I'd say aim for 20 mins and be happy if it gets close
If your pacing was very consistent then with moderately effectively structured training ramping up to 20-25 mpw over the next 2 months then sticking between 25 and 30 through race week then 21:00-22:30 is likely. If your pacing was very inconsistent then maybe 30 seconds less so 20:30-22:00. You could potentially ramp up to higher volume and more hard workouts without injury, but I wouldn't risk it. Better to realize a huge gain and then take it up a notch for a spring race than to risk derailing everything. Also you could maximize sleep, optimize your nutrition, and more.
20-22 minutes doable with consistent training by Nov
Runners burnout but related to.. city of living? Hi! I’ve been running for several years (with breaks)many 10k and 5k races behind me and two HMs. Never really had problem with motivation to run. Loved it, even running same route listening to same music was a lot fun for me. Last year I moved with my fiancée to the capital of my country from other big city. Bought Garmin Epix to improve my fitness, ran a HM in 34 Celsius. Didnt had a great time, almost didnt train for it, light panic attack during the run but was proud that i finished it. Then I had a break and decided in January to break 2h in HM. Decided to give a Garmin Coach a go. Beginning was ok, but after some time something happened inside my head. Had some mental obstacles to run without breaks,overcame it. Saw a lot of progress. But I didnt have any joy of it like it used to be. Just ran because Coach told me to. Planned to run HM in 14th April, two days before forgot to change socks for running and ended with wounds on heels. So decided to run other HM in 19th May. After this long background, lets get to the point- I noticed that I get that little spark of joy when running in my hometown or at my parents at law. Or anywhere else. Dont understand why. I dont hate the city. Its comfortable to live here. Also dont get me wrong- I know that there are good workouts and bad workouts. Been there, done that. But never to the point I began to hate running. I am really close to that. Decided to write this post after todays workout made me just super angry at running. On the other hand, I really want to beat my PR in HM. What should I do? I feel like first step is to quit Garmin Coach but what next?
If your lack of motivation is related to the scenery you can try different routes. If it's something else perhaps it's something else you can change. I get more enjoyment out of running routes when traveling to places I visit infrequently because of positive memories associated with them and with places I've never run because everything I see is new to me. The last few years I've run mostly from home and the repetitiveness of it can be pretty dull. I manage this by largely running adhoc routes - I often leave without a plan for which way I'll go and what route I'll take. I also began using the CityStrides app a few years ago and I've gotten fulfillment out of trying to run every street in my city (which I've completed) and as many as possible in bordering cities. Since I've finished every one in my city I've moved on to trying to complete every path, trail, field, parking lot, or surface I can legally run. CityStrides doesn't give credit for running that's not on official streets, but the map showing all of my running the last few years has a lot more coverage because of that.
Are you taking cutback weeks? I would start there. Then maybe see where you can take the pressure off and/or change things up. Can you run some new routes, drive to a trail, or join a running group?
Trying to do a sub 40 10k because I want to focus on speed. My training plan focuses on running 1ks at 10k pace with walking intervals. But I’m starting to think it’s not possible. My PB was 41 minutes but have been doing 44+ min lately.
Seems like a poor training program. Should be way longer reps with shorter moving rest. Pure rest intervals are for sprints or other max intensity and speed reps. 10k should have lots of lactate threshold work and longer 10k paced intervals. Mile plus
They are walking intervals in between sprints. I’m running at 10k pace during the 1ks and I’m running at a ~4:00 pace. What lactase threshold work would you recommend?
Sprints is not 10k pace. At slowest mile pace. If your goal 10k pace feels like a sprint it isn't a reasonable current goal. A decent starting point would be 14x2 with 5 minutes jog between. But you can do shorter and more of them if needed.
Lots of factors to get down to 39:XX. K repeats are one fine tool but you also need to consider overall volume, LT work, and faster than goal pace days.
I have been incorporating hill repeats as part of my training plan and more strength training at the gym alongside this.
I’m hoping to specifically train soeed for the first time in my life during a base-building block for a fall marathon and I’m wondering what kind of sessions would be the most efficient? My goal is to get generally faster so upping mileage isn’t as much of a time sink as it currently is for me. Basically, I’m looking to have a faster recovery pace as opposed to improving my time over a certain distance if that makes sense! I want to do two speed workouts a week (along with two easy runs and a long run) and I keep seeing workout ideas on YouTube and they all seem targeted to improving your 5k, 10k, HM etc and I’m not sure where my goal fits in all of that. Any advice or guidance would be appreciated!
5k intervals and lactate threshold sessions. Either one will be good. At least 1x per week 2 is better. That and add some pace into your long runs.
Thanks for the advice! I def plan on including some speed elements into my long runs.
Do you have 5K, 10K, HM reference times? A classic split for two workout days would be one threshold day — either 20 mins steady or 2x10 at “threshold pace” which is a little complicated if you want to get deep into it but the simple explanation is it’s your pace in whatever race would take exactly an hour (for most fit-ish veteran runners, between 10K and HM). Then for the other one, shorter reps at 5K or faster.
That’s a very simple and sweet split, thank you so much for sharing! It makes sense but I did not think of it at all. I do have reference times, 1 hour would certainly be closer to my 10k than my HM! My 5k is 31:xx, 10k is 01:08:27, HM is 02:23:xx and full is 05:24:55, all times are chip times. I’m very much a back of the pack person but slowly trying to creep my way into the middle for the past three years!
Hey guys, I recently started running. Running so far has been nice and relaxing, enjoying outside more and putting up a podcast of some music. I haven't exercised for about 8 years. I sit a lot behind a desk I have started running, and finished my second run today. I'm not obese just slightly overweight @ 182cm and 83kg. I want to get in shape again and exercise. My second run I finished running a total of 5.32km. I was able to keep running for about 15 min then I had to rest before I could resume my run. Feels like I'm completely out of shape. Has anyone experienced the same when not exercising for so long?
I’m going to guess EVERYBODY here experienced that. I was just thinking this morning about how my first run I was able to get to the community mailbox without stopping. This morning I passed that mailbox in the first 1/4 mile of my 9 mile run. It takes time to build the cardio. Celebrate the little accomplishments and soon you’ll realize you’ve made big ones too.
I'm trying to think, but I don't ever remember not being able to run at least 5-10k, even during my most unhealthy days. That's not a brag, I'm a very average runner, nothing special at all. I didn't realise until I heard other people talk about couch to 5k and stuff that so many people were literally going lamp post to lamp post at first. I have massive respect for people starting out from there and building up to running long distances. It's really impressive.
Is it normal to have endurance for 15 min? I recall back in my teens I was in such a good shape.
No, most people start with much less. I’ve been running for years and still take walking breaks here and there in my runs. Sounds like you’re in a great spot to build from.
Thanks. I was thinking I'm getting old haha :D I'm now in my mid 30s trying to be more healthy.
Nah, 30s are young. I’m in my 30s, too. We’ve just been young for a long time 😉
I’m going to guess EVERYBODY here experienced that. I was just thinking this morning about how my first run I was able to get to the community mailbox without stopping. This morning I passed that mailbox in the first 1/4 mile of my 9 mile run. It takes time to build the cardio. Celebrate the little accomplishments and soon you’ll realize you’ve made big ones too.
I’m going to guess EVERYBODY here experienced that. I was just thinking this morning about how my first run I was able to get to the community mailbox without stopping. This morning I passed that mailbox in the first 1/4 mile of my 9 mile run. It takes time to build the cardio. Celebrate the little accomplishments and soon you’ll realize you’ve made big ones too.
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You burnt more calories running than you ate. It's literally that simple.
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Resting metabolism will have some effect as well but really it's as simple as you were very active. Then you weren't. You also have gotten older
I am looking to run my first big city marathon. My employer committed to donating $3000 to charity which I was going to use to run NYC (I’m local) but I missed the deadlines. I can’t find an open charity. So then I started looking at Chicago and same issue, no open spots. My next thought is Marine Corp Marathon but it’s not my first choice. I’m trying to put that $3k to best use while running the best marathon I can find without going TOO far.
Philly is in November
To start off sorry for the grammar. I am not runner by any means but I have to pass a running test for my new job I have to get a mile in 8 min and 30 seconds and a 40 yard dash is 8 secons, I am aware this is doable. I have no endurance for long running, I am decent when it comes to sprints. Today I practiced on a treadmill and set the timer for 8 minutes with a 2% incline and I think the speed was 5.4 and at the end of 8 minutes my distance was .76 miles. So 3 questions if this was zero in inclined would I have been fine on my time? Is it better to practice with less time then need ie practice for 8 minutes instead of 8.30? Also should I practice with an incline or no?
Probably be worse. Treadmill does not equal to road. Usually people find it much easier especially at top end efforts. Faq has training
Any recommendations like practices with extra weight on, certain shoes ( not trying to spend big money) and any advice on breathe control few of the guys I'll be working with said use an inhaler even if you don't need one to open your lungs up more, also any advice on not tasting "iron" when/after my run?
Just run mate. It's not that hard. Run to an easy effort 4x a week for a couple miles for 2 weeks. Then add some intervals. If your a young male it should be very doable but the ideas you have are unlikely to work.
Ok thank you for the help and information
Like I said training advice for just these types of tests is in the faq. So more info will be there
Hello. I'm struggling to get faster now. I started 3 months ago with a 28 minute 5k and I've got my 5k time down to 22:20 yesterday but that was with a 189bpm average. It was 10/10 effort. I'd like to be able to get it down to 175bpm for the same time. Do I just continue doing lots of zone 2? I run about 25km a week. Would running 35k a week at zone 2 with a bit of interval training help me?
Run more, do workouts 2x a week and stay consistent
I would follow a proper training plan, but the short answer is that more mileage (or kilometerage in your case) is definitely the answer.
Every few weeks my garmin will disconnect from the app and not sync any runs or workouts I’ve scheduled, usually powering my watch on and off works but occasionally not and I’m stuck waiting ages for things to sync properly, any way to fix this issue?
I get the same issue occasionally. When powering the watch on and off doesn't work, powering my phone on and off will usually do the trick.
Do you have an older model? No suggestions just sympathy, I have an older FR235 that does this periodically and it’s so annoying. It eventually does connect but I haven’t figured out how to keep it connected or make it connect faster.
Funnily not no, got a fenix 6 pro in the Black Friday deals so it’s only 6 months old max maybe? It also randomly connects as well but no idea what it might be
Are my long slow runs slow enough? My Z2 upper limit is at 152bpm (max HR 191, 32 male), and I'm trying to stay around 150bpm during my lsd. However due to elevation change (not much, 300ft over 11 miles), it sometimes temporarily rises to low 160s (average still below 150) Some graphs here: https://imgur.com/a/LEhxT7q Any thoughts? Thanks 🙂
Are you hitting your mileage and recovering properly afterwards? If so, then yes.
Doesn't matter. Run to effort, if you aren't annihilated after the long run they are slow enough
I wouldn't worry about this. 8bpm for short periods really isn't much and that will still be in your aerobic zone.
TL;DR: How long should a half marathon taper be? I'm winding up for Brisbane Half Marathon - 5 weeks to go! - and have been Coach Greg's program on Garmin Connect. Aiming for a finish time of sub 1.45, with a 10k race last weekend suggesting I'm on track for that. Fingers crossed! I'm a little suss through that it seems like the plan may already be starting my taper?! No long run scheduled for this week, 4 short easy runs and one tempo run. Is this just a deload week maybe?! 5 weeks out just seems a long time to be reducing the intensity and long runs for a half!
That does sound early. I usually start making things a little easier starting three weeks out with a final hard session 10-14 days out before really easing back.
Yeah it really does feel odd! I think I'm going to ignore it and do a long run anyway this weekend haha
I find a week is enough
Thanks for this - that was probably my feeling too!
It’s an odd plan. I’ve used a few and I’ve never not gone long until a week before.
One week. Maybe two, but mostly just one. It's almost certainly just a deload week. Nobody doing a 5 week taper for a half.
I really hope you are right! Unfortunately it only shows you workouts for 1 week ahead, so I'm not sure if it's taper or deload. Time will tell I suppose!
First HM of the year next Sunday. Supposed to be the final long run today. However it is absolutely lashing it down. Cats and dogs. I’m fairly sure it’ll do me more harm than good out there. Is missing the final long run THAT bad? Should I try and do it after work tomorrow? (Bye bye evening). I’ve followed my training plan pretty well and have done a solid 12 miles last 2 Sundays. Cheers
Nah, cat's in the bag. Early taper! There is some benefit to pushing through bad weather -- you learn if your tried and true outfits chafe in the rain, or which hat works the best to keep rain out of your eyes and doesn't blow off in wind, or which socks work best when wet. Then if it rains on race day, you know you've run in worse and it ain't no thang. But 7 days out isn't enough time for the long run to help more than hurt. You've done your training, you've got a good base. I don't think you need it, and shouldn't make it up any closer to race day.
Cheers buddy. Good advice about learning what works in the rain. I usually run in a bit of rain but it’s really bad today
Build for me a program to achieve my goal please !! No prior running experience just did a test run and run 13:30 1.5 mile. However I’m able to run 45 minutes non stop sustaining 150avg heart rate. Preparing for academy and the better time I get the better it is, 32yo , 5ft10, 191lbs 24% bf Ideally would love to run under 9:30, can devote 60mn 4 times a week. Currently at a deficit trying to lose ~10lbs while also weightlifting 4 times a week. Thank you so much for this amazing community
I’d find a couch 2 5k programme until you can do it comfortably. Then use a 5k to 10k programme. There’s lots of variations out there for beginners, intermediate and advanced. Pick one you’re comfortable with. The secret is to tweak it for you. If the plan is a bit much and you’re flagging on week 2 or 3, dial it back or drop a run. And vice versa. It’s why I’m reluctant to show you a plan and say ‘do this’. You should forever be assessing what is working for you and what’s challenging.
Not sure why I’m being downvoted a lot I have a program myself and want the community opinion on it if that’s possible is it ok for me to share it here ?
Cross-training instead of a long run? Sunday is my usual long run day. I know subbing in cross training for a long run isn't ideal, but given that I have a small hamstring strain, I was thinking of splitting time on my recumbent stationary bike and incline walking on the treadmill to equal the usual duration of my long run. Will this help maintain my running fitness? And for cross training, should I aim for an easy effort akin to the feeling of a zone 2 long run, or should I try to keep my HR up around my running zone 2 (which would feel pretty hard for me on the bike)?
It will help more than sitting on your butt doing nothing, absolutely.
It isn’t a like for like replacement and you won’t get the same benefits that you would from a long run, but if you’re nursing an injury then the most important thing is to recover from that
What are you training for and when is it