Last year I ran a marathon with a few workmates, going from nothing to 26 miles in about three months following Shade's training plan. It wasn't quick, it wasn't comfortable, but we did it; I vowed to never run again.
I've since reconsidered and have been running 5k once a week - every other day now that the gyms are closed. I just cannot get my time down! I'm always gasping for breath and unable to keep up a fast pace for a meaningful period. I smoked 20 a day for 20 years, so my lungs probably aren't in the best state, but I can't do much about that now.
Originally I ran 5k on the flat, but I've recently changed my route to include a 1.5k fairly steep hill. While I can feel more of an ache in my legs, it hasn't had much impact when I've retested on the flat.
My PR is 24:50 and that was giving it absolutely everything, it normally takes around 25/26 minutes.
What is my best route for improving overall speed over the shorter distances, is it alternating sprinting with light jogging?
Comments
As you've alluded to it's a mix of different types of sessions at different paces. Working on your endurance is one part, so long slow runs, and then doing sessions where you're working on your pace, i.e. intervals, progression runs, fartleks, etc. Hill runs, I find, are also really good. I try and do a Kenyan hill session when I can.
From personal experience I got down to 23 mins from 25 when I was doing a lot of LSRs when doing a whole bunch of HMs last year. The endurance I built up, along with the speed work I'd done, meant I could push the pace more and hang in there.
But then what worked for me may not work for you. It's what keeps you interested and wanting to put the training in
A weekly slow long slow run around 60 minutes to build endurance.
A weekly speed session: 2 or 3 mile tempo run or intervals of 10 x 400m or 20 x 200m to improve leg speed.
Good luck with your running Grenage and let us know how you get on!
first attempt at pushing myself today just out of interest and did a "fast" 1k (3mins 45sec).
The aim is to break 20.00 for a 5k but seems quite a while off at the moment.
Any feedback appreciated