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Keep stopping to walk
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speedwork isnt sprinting
just intervals of a bit faster speed for 2 mins at a time
with walk breaks to recover
repeat 6 times
In the Nike 10k round Richmond Park last Sep, I walked for a minute at each waterstation (2mins in total). I completed the race in 47mins.
I have a local route (relatively hilly) which is 2.6km per lap. Every 2 laps (5.2 km) I walk for a minute which involves some stretching too. Yesterday I did 21km (13 miles), walking 1min in between each 5.2km section ie total of 3 min. I finished in 1 hr 47 mins.
The walk (& stretching) really aids me to recover so that I can continue.
NRG-B
PS: Did my post make sense?
Interval training is different
The point is to push yourself a bit, maybe only for a minute at a time
then walk to get your breath back
repeat up to 6 times
Well anyway, in plain non-jargon, I took your advice and went and did my 5 miles. I start with a gentle plod (that I DO understand, in fact in my ignorance I invented the term for myself then I was introduced to this website and found someone had invented the wheel already!) Sorry, I'm digressing, how long have you got? After the plod I walk some till I feel better then I plod some more. Normally I do that till I finish and recently the times have been getting worse. Today after about three repeats I tried raising the game a bit and ran (jogged?) a bit faster until I really was out of breath, I guess it was about a minute. Then I went back to walking some more. Now this walking, I'm not sure what people mean by that but what I mean is a power/speed walk that I can just keep on going and going and going with. You know, a bit faster than the "I'm going to miss my train if I don't step it out a bit" stuff. It's about as fast as I can manage but I can do it for ages. I repeated this faster run thing, and walking, not timed exactly but counting seconds roughly, four or five times, I forget how many, then went back to my ordinary plod which I still suspect is slower than my walk.
Anyway the upshot of it all was that I did my 5 better than I have for weeks, not a PB, but encouraging. You'll be amazed when I tell you I cracked an hour for the 5, there! I know it's not the "didn't he do well" kind of amazement but the "crumbs, is that all" kind but at least I improved and with your help. So thanks.
I guess I could bore your socks off with all this so I'll shut up now.
God bless!
I'm doing a 5k on Friday, my first event ever. It actually sounds more like a fun run. I hope I manage to have fun and finish on my feet!
For the intervals, run fast, then walk slowly to recover properly
5 min gentle plod
6 reps of 1 min ruun, 2-3 minutes slow walk
then 5 min gentle plod
you can biuld up from there
Good luck with the 5k
The need to take walk breaks can be pyschological, ive only just talked myself out of it, and recently ran a whole 110 minutes without stoppin(11 miles, so im not fast)
Well you're faster than me - 10 miles takes me 2hrs+ and that's mostly walking.
I have done my 5 miles all plod and end up slower than RW so I'm not sure it's beneficial, apart from just getting the miles in.
you will gradually get faster, honest
It seems there are so many points of view on all this and I'm con-fyooooozed!!!
it doesnt work for me, i just get slower and slower
paradoxically, it might work for runners who are actually fitter and faster than me
Perhaps I'll run all the way round that 5k tomorrow and see what time I do. I expect about 34min.
when iwas a 12-13 min miler
but now i walk less, im comfy at 11 min miles
Well done on running the whole of your 5 k!
Running with a group is ok if you can run at your own pace and the fast ones stop periodically for the rest to catch up.
To be fair though I am just returning from injury so I probably had that in the back of my mind.
Tomorrow I will plod and just make myself keep going.
Use the 6 minute rule, go out running as planned and if after 6 minutes you feel like crap stop. your body simply does not want to be out there, always listen to your body do not question it (be clear about the difference between lazyness and body not being ready for it), you may be simply forcing a schedule on your system that its not happy with - all in good time my friend.
On a lighter note I grew up in the days of ovett and co, and when i get tired there i am in my head as a guest runner at the olympics on the last lap of the 1500, ''and its wilson kicking on the back straight has he got enough'' in my head the comentators are screaming at me ha ha ha you can dream eh, but my god it gets the hairs on the back of me neck standing on end.
and it shows that minds can always overcome legs.
Hope that helps
Gary
6 mins? That's about half a mile for me and way too soon to know whether I'm ill or simply unmotivated. I reckon the first 15-20mins is going to be varying degrees of crap, so try to ignore all 'give up' signals (except pain) before then.
j