Posted: 9/15/2011 4:26:19 PM EDT
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Just wanted to run something by everyone and get some thoughts. I am currently working on running longer distances. I am currently running 2 miles without stopping at a pace of about a 10 minute mile on a regular basis without too much trouble.. I have ran 3 miles without stopping still at a 10 minute mile. The fastest 1 mile I have ever ran was about 8 minute and that was all I wanted of that. I have a friend that can run 10 miles without stopping and keep about a 10 minute pace. He is the same age as me, and actually weighs about 15 lbs more than me. I currently weigh 190lb and am 41 years old. Two years ago I weighed 275lb. so I have lost considerable weight. I was just wondering if that has something to do with my inability to to run long distances. I remember when I could not run a mile at any pace so I guess I am doing ok. Just wondering am I expecting to much to soon. Any thoughts would be greatly appreciated.
JP |
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Just wanted to run something by everyone and get some thoughts. I am currently working on running longer distances. I am currently running 2 miles without stopping at a pace of about a 10 minute mile on a regular basis without too much trouble.. I have ran 3 miles without stopping still at a 10 minute mile. The fastest 1 mile I have ever ran was about 8 minute and that was all I wanted of that. I have a friend that can run 10 miles without stopping and keep about a 10 minute pace. He is the same age as me, and actually weighs about 15 lbs more than me. I currently weigh 190lb and am 41 years old. Two years ago I weighed 275lb. so I have lost considerable weight. I was just wondering if that has something to do with my inability to to run long distances. I remember when I could not run a mile at any pace so I guess I am doing ok. Just wondering am I expecting to much to soon. Any thoughts would be greatly appreciated. JP Keep up the good work and follow the 10% rule. Dont increase your total volume from week to week more than 10 percent. Also your longest run in a given week shouldnt be more than 20 percent of the total miles run in that week. That should keep you progressing and hopefully less of a chance for injury. |
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Just wanted to run something by everyone and get some thoughts. I am currently working on running longer distances. I am currently running 2 miles without stopping at a pace of about a 10 minute mile on a regular basis without too much trouble.. I have ran 3 miles without stopping still at a 10 minute mile. The fastest 1 mile I have ever ran was about 8 minute and that was all I wanted of that. I have a friend that can run 10 miles without stopping and keep about a 10 minute pace. He is the same age as me, and actually weighs about 15 lbs more than me. I currently weigh 190lb and am 41 years old. Two years ago I weighed 275lb. so I have lost considerable weight. I was just wondering if that has something to do with my inability to to run long distances. I remember when I could not run a mile at any pace so I guess I am doing ok. Just wondering am I expecting to much to soon. Any thoughts would be greatly appreciated. JP No man, i dont think it would. Running long distances just takes a ton of practice and progress is slow for most people. You absolutely need progressive training. the 10% rule as previously stated is pretty much universally accepted for beginning runners. Its actually alot like lifting weights. If you want to bench 300lbs, you might have to start at 100lbs but you dont just stick to benching 100 lbs every week. you need to keep adding weight to keep getting better. You can start out with runs you can already handle and go from there. something like week 1: 2mi- 2mi- 2mi week 2: 2mi- 3mi- 2mi week 3: 2mi- 3mi- 2mi - 1mi (fast) and so on. add distance slowly (i know its not technically 10% at first but i dont think that really matters untill you are getting into higher mileage weeks when your risk of injury skyrockets). I did this sort of thing to go from being stuck at around 3 sloppy miles to max run distance of 26.2 miles in about 6 months (during/ after significant weight loss as well). 6 months is more than enough time to get there if you can stick to 10% weekly overall and longest run distance gains. Infact, it was enough time to get there being pretty conservative (extra time factored in for fuckups, bad weeks, injury, ect). Goal setting is the key. If your distance goals are too hard you will either get hurt, or just fail every time which is demoralizing. If they are too easy you will never get the gains possible by pushing yourself up to (but not over) the limit. edit: my, perhaps liberal, interpretation of the 10% rule is to increase "about" 10%, rounding to the mile or so. it would be kind of strange to just 1.7 miles or something. Just google "beginners marathon training" or "marathon mileage schedule" and you will get all the info you need. Even if you have no intentions of going past 10 miles, it will still get you there. one last note, about half of the non-runner adults i have known that have taken a crack at distance running have ended up with an injury (not the "icy hot" kind, the "magnetic imaging" kind). so listen to your body. |
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Thanks....I think I just want too much too soon. I will keep on training and increasing my distance slowly and be patient. I for sure don't want any serious ( or not serious for that matter) injuries. Thanks for the input. JP Increase your frequency of workout before you increase the duration of your workouts i.e 5x3 miles/week offers you just as many benefits and less injury risk than 3x5 miles/week. |
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Quoted: No man, i dont think it would. Running long distances just takes a ton of practice and progress is slow for most people. You absolutely need progressive training. the 10% rule as previously stated is pretty much universally accepted for beginning runners. Its actually alot like lifting weights. If you want to bench 300lbs, you might have to start at 100lbs but you dont just stick to benching 100 lbs every week. you need to keep adding weight to keep getting better. You can start out with runs you can already handle and go from there. something like week 1: 2mi- 2mi- 2mi week 2: 2mi- 3mi- 2mi week 3: 2mi- 3mi- 2mi - 1mi (fast) and so on. add distance slowly (i know its not technically 10% at first but i dont think that really matters untill you are getting into higher mileage weeks when your risk of injury skyrockets). I did this sort of thing to go from being stuck at around 3 sloppy miles to max run distance of 26.2 miles in about 6 months (during/ after significant weight loss as well). 6 months is more than enough time to get there if you can stick to 10% weekly overall and longest run distance gains. Infact, it was enough time to get there being pretty conservative (extra time factored in for fuckups, bad weeks, injury, ect). Goal setting is the key. If your distance goals are too hard you will either get hurt, or just fail every time which is demoralizing. If they are too easy you will never get the gains possible by pushing yourself up to (but not over) the limit. edit: my, perhaps liberal, interpretation of the 10% rule is to increase "about" 10%, rounding to the mile or so. it would be kind of strange to just 1.7 miles or something. Just google "beginners marathon training" or "marathon mileage schedule" and you will get all the info you need. Even if you have no intentions of going past 10 miles, it will still get you there. one last note, about half of the non-runner adults i have known that have taken a crack at distance running have ended up with an injury (not the "icy hot" kind, the "magnetic imaging" kind). so listen to your body. Yup, you just slowly have to build. There are a lot of training programs that you can find to give you an idea of how to structure your mileage. Don't get impatient and slowly work your way up. Also, decide what your goals are. Are you trying to get down to 8s for a 5k? Are you happy with 10s but would like to do a half marathon or marathon? Deciding that can help you figure out your training. |
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[Also your longest run in a given week shouldnt be more than 20 percent of the total miles run in that week. . That requires at least 5 runs/week... Yeah I forgot to add that but only because I think its a good rule of thumb for any beginning runner regardless. Even if someone is only running 2 or 3 other days a week you dont want them over doing it on their long day. |
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I built up my distance and speed by running "interval's".
Start with 2 minutes hard run, with a 3 minute jog, repeating the cycle 6 times. Do this 2 times a week, with the middle run just a jog for about 45 minutes. At the end of the second week add 30 seconds to the hard and subtract 30 seconds from the "easy". At the end of the 3rd week add a cycle. the hard should be at about 80% the easy about 40% effort. Right now I am 14 minutes hard 1 minute easy for 5 cycles. |
| thanks for the advise...I do run some intervals and think I will continue to mix my workouts up and continue to slowly go farther. I am ok with a 10 minute mile for now , ijust want to increase my milage some. I might work on a better time later on. Again thanks....JP |