General Discussion. take "deload" weeks periodically, every 3-5 weeks or when you feel close to an injury. How Many have been successful in Winter Training for a warmer climate Marathon? : AdvancedRunning (reddit. Water, and a gel a few minutes before the start. From a coach's perspective I find it a lot easier to build workouts in training peaks as opposed to final surge. TheophileEscargot • 3 yr. 50-70kms / week training for first marathon. I also do pushups but that is more for workout. Offers a two phase structure for a marathon 4 weeks apart, and three phases for a 6-8 week multi-marathon. The rest of the plan is a great skeleton to build volume of mileage around, and if "all" you can handle is the base 18/55 plan than that will be a great series of runs to build you to the marathon. r/AdvancedRunning Post here for discussion about training for running, race reports, elite results and discussion, and more. 4 1/2 laps of the Hockenheim Course (1 lap is 4,4km, that's why you have to walk to the starting line to get those extra 3,5km in), with 2 Aid Stations on the way every lap, every 2,2km. It's hard to find a running expert who doesn't think it's best to train at least five days a week. after 2 weeks, you should be good to increase speed every other day. Adding strides and sprints helps build a speed base for when you decide to start focusing more on race training than general fitness, just like long runs and more mileage builds an endurance base. • 2 yr. So, neither surface is better or worse, just different (same as running form). You might start to feel okay after a week or two, but your body is still recovering. If you are training 30-40 mpw running 3:30-4:00 in the marathon the race time could take 3-4 times the duration as a typical "easy" run and 1. Here we go again, it's the latest issue of Five Things Running! You should drop everything and subscribe right now! 🏃🏻♂️. Mile: As close to 4:50 as possible. So all in all 5-6 runs a week. Light cooldown. Path of the plantar fascia. I'm not sure there needs to be a. Z2 is about an 8:30 pace, and I need 3:10 minus I would guess 8 min for my age group so MP is around 7:00 pace. If you meet the races criteria you can line up in the front row with the big boys/girls. And continue checking the analytics to see if it's working. A lower drop shoe will put more stress around your ankles (calves, Achilles, plantar fascia) where a higher drop shoe will put more stress around your knees and quads. 41 F I run my first Marathon (CIM) December 3rd. In my limited experience, the value of a run longer that 4. Recently ran a marathon and had some pretty bad cramping in my calves the last 2 miles, but recovered pretty well by not doing much and felt fine. Please help critique my 1500m training plan. Interval, threshold, tempo runs, focusing on body, breathing. r/AdvancedRunning: Post here for discussion about training for running, race reports, elite results and discussion, and more. You won't be there in one month, but you can get there by the end of the year by running more quality sessions and steadily improving your pace and efficiency. 0 Hr: 167 - lactate 6. Adding strides and sprints helps build a speed base for when you decide to start focusing more on race training than general fitness, just like long runs and more mileage builds an endurance base. Hey Runners! After completing my first marathon in Amsterdam, following rigorous preparation, logging 50/60 km/week for 4 months, and finishing in 3h27, I was in the zone. The super easy easy runs allow me to run my hard runs quickly/hard/long. A sensible protein daily allowance is around 1 - 1. ) When running fast, good form feels smooth, tall, relaxed. r/running is effectively "all race reports, all the time. Running mainly for the joy of it, so the vast majority of my runs are easy pace. Kinvaras are great shoes. Cool down afterward with easy jogging and walking. Please help critique my 1500m training plan. Married at First Sight. Just wanted to highlight that the Boston Athletic. Thank you! Hm, thinking about it that way then you're right it's not that fast in the running community. We would typically keep some sort of threshold or tempo during the long run or on Thursday depending on the week. Creatine is not for distance running. whelanbio • 13:59 5km a few years ago • 8 mo. Hamstring cramping when I do glute bridges. Alcohol dehydrates you way more than you'd think so grabbing water is really good. Benchmark Workout for 5k Training. ago • Edited 3 yr. AR is NOT limited to a certain competitive level or race times. • 3 yr. r/AdvancedRunning Post here for discussion about training for running, race reports, elite results and discussion, and more. Go to AdvancedRunning r/AdvancedRunning • by Asain6969 16F / 5k: 25:43 / 1600: 6:56 View community ranking In the Top 1% of largest communities on Reddit. Creatine is not for distance running. View community ranking In the Top 1% of largest communities on Reddit. View community ranking In the Top 1% of largest communities on Reddit. 50-100, great results are possible and bigger setbacks/injury also likely for someone starting from 30 mpw. The over-arching principle: You want to be as neurologically and physiologically primed for your highest. Slowly lower back down under control. I'm currently training for an olympic triathlon in august and a couple cycling races in september. Sleep 9a-2p Monday. 1 mile. Cruise intervals are okay though. View community ranking In the Top 1% of largest communities on Reddit. The reality is that most people have poor breathing mechanics and are chest breathers even while running. General Discussion. They are my go To daily training shoe, and used to also Act as racing shoe before I got My Vaporfly and Alphaflys. With my new half PR of 1:13:56 I can’t see myself being able to run around 25-35secs slower per mile. It's 45 mins 3-4 times a week, I made strength gains on it the last half year while running 20MPW. Stats: 19m 6’3”, 165lbs, PRs: Mile: 4:34 (2. r/AdvancedRunning Post here for discussion about training for running, race reports, elite results and discussion, and more. But if you're not recovering well off 6 days a week (recovery is super important during track) drop down to 5 days. As a masters (so at a wimpier and lighter level than you younger rock stars here) I have liked a 6-8 week build up progression from a 5K-10K base, with a weekly mile specific workout. Looking to intensively train for a half in 8 weeks with a goal of sub 1:30 (previous PB of 1:30:25 in 2018). You can find it under Calculations. Felt better than the last few weeks so I think things are improving. Whatever your left with is your time to figure out how to run 70mpw. Then run miles 4-6 at 8:15 per mile, miles 7-9 at 8:00 per mile, miles 10-12 at 7:45 per mile, and the last 6. Other than that it's not good. Traded my running club for an online coach. with 200m jog recovery in between reps and 3min in between sets. Note: there's nothing stopping slower runners doing mile reps @ 5K pace, but this would be a very tough workout!. The 10% rule is a good one, but you’ve got to have cut back weeks. only 46 kpw for 1-week loose. You need to sit on something (think like a coffee table) so you can keep your leg bent off the side and the hamstrings relaxed. Focus on increasing base with only easy runs. 4 grams of protein per pound of bodyweight. you can still have some nasty phlegm doing that, and god knows what happens in your lungs, but after many days of 200+ aqi, this felt fine last year. The study referenced is pretty interesting. Finally, attaching to the bottom of your toes. At the start of the new year, I began Hanson's 18 week advanced plan. Two workouts for the week so far (running week starts on Saturdays) 18 miles at moderate pace on Saturday AM. AR is NOT limited to a certain competitive level or race times. Much like doing workouts at lactate threshold (~92% of 5k pace) and doing workouts at 10k pace (~95% of 5k pace) boosts your ability to sustain your 5k pace for longer, doing long, fast runs at 85-95% of marathon pace will likewise improve your ability to. I also swim and bike sometimes to complete my training (10hours+ per week). It's 2 generations newer than your 225, and has more features including safety ones. running with patellar tendonitis. They are my go To daily training shoe, and used to also Act as racing shoe before I got My Vaporfly and Alphaflys. • 2 yr. Extended calf raises daily (lowered completely down on stair and "explode" to tiptoe): 15 reps each leg x 3 set. Alcohol dehydrates you way more than you'd think so grabbing water is really good. Good very early season workout (if not in base training). AR is NOT limited to a. Interlaced figure 8s - stick your fingers in between your toes and start doin figure of 8s with your foot. 45MPW is on the low end of marathon programs. A good coach will probably plan up to 2 weeks maximum in advance, but really it should be weekly. The 2 most widely used training platform are Training Peaks and Final Surge. I am aware that you never run 42,195 km in a marathon since it is not possible to run a perfect line across the entire distance. I wouldn't try it on the day of the race, but try it before a workout that is representative of the pace/effort of your race. Or just a solo 3K / 2 mile time trial. Things I'm considering: -seeing a podiatrist/etc. Race day: one NoDoz 100mg caffeine tablet 45-60 minutes prior to the race, followed by a electrolyte tablet (with 75mg caffeine) dissolved in water 30 mins before the race. Miles had to be faster than 10 min/mile (to prevent walking) 2. Saturday General Discussion/Q&A Thread for December 16, 2023. Los Angeles Lakers. I tried to run predominantly hilly terrain when possible. For individual sessions I typically do 50$ for 50min which is a rough estimate of time. Tuesday General Discussion/Q&A Thread for December 05, 2023. Low ferritin levels are pretty common. Three runs per week; Tempo Runs, Interval Training and Long Runs, plus 2 days of cross training. 50 (min) consecutive calf raises every day, each leg. Monday - easy 8 niles Tuesday - 800 x 6 @ 5:45 min/mi pace Wednesday - Rest Thursday - 3 mile x 2 @ 6:35 min/mi pace Friday - easy 8 miles Saturday - easy 10 miles Sunday - easy 16-18 miles. Traditional vs Polarized. It depends on how much you demand of your body. Your foot with flat toes allows more slack of the plantar fascia. Cruise intervals are okay though. 100 lunges (50 left, 50 right - in as few sets as you are able) 100 squats with arms extended over your head (grabbing a stick might help). I have just finished week 10 of Pfitzinger's 12-week Advanced Road Running 5km plan, on the lowest mileage (48-63km p/w). Hi there! I've run nine marathons and an ultra, which is to say that even though I've never been coached in running in high school or college, I bring a bit of experience and. I'm planning to go through a massive training block to prepare for next year's Chicago Marathon and I'm trying to figure out if I. Hey! I made a very similar shift post-marathon training that worked well for me. Sleep 9a-5p on Sunday with no running. Previously been a happy Stryd user for two and a half years (100% of my training and racing was based solely on running power) but my Stryd pod stopped working and wanted to try something new. On race day, I'm thinking of holding a 6 min/mi pace for the first mile, drop it down to 5:55, and then go all out during the last 1. 36 (58km) 27 (43km) 30 (48km) The several weeks before varied from 11-20 miles as I was recovering from injury and raced two halfs in 6 days. However, even if you try not to, losing a few pounds will come rather naturally and your body will reach its - current - raceweight. A place to ask questions that don't need their own thread here or just chat a bit. AR is NOT limited to a certain competitive level or race times. Yesterday I (24F) did a 5k tempo run (the first tempo run I've done in almost a year) and also ran a 22:30. Fuel load, good sleep, etc. Please be sure to give those a look for info on your topic. If you are running slower than 1:30 half marathon, probably 40-50 mpw will be optimal for you and one can easily train for 1:30-1:40 half marathon on that base. I also dread tempo runs and long runs for the sheer boredom. It's $45 per "race" during a certain timeframe each month (except June and July). Importantly, I never have my pace on my watch on easy days. Last night after two drinks Total sleep: 7 hours -7. Yeah, this bothers me as well! As a lower-weight, higher-mileage runner, I could seriously hurt myself if I followed some of the nutritional advice from those runners. Just got into Chicago! Reflecting on my experience at NYC this year (my first marathon and first major). For me recovery runs help me to not burn out and push too hard. Every day. Stack height, offset, and plate are stability components, light, low. I ran my first 10K in a while in 55 minutes last month. Week 1 - Aim for 60-65 total miles, one shorter distance workout faster than race pace, one longer run with some race pace work. She does all of her easy runs at 8:00 or faster. Research points to 60 grams an hour to optimize performance over long distance. 89 LTHR]. Depending on your history First year focus on increasing distance per week Second year , add tempo runs and interval runs in your workouts. I used to switch between them depending on which had the best deal at the time. Do one 3-4 minute segment fast, at about 3k pace or so. And during taper or when I'm really wrecked, 30 min. 3-5km easy jog, drills and strides. A calf strain improperly treated can progress to a chronic issue and you may be at risk of an actual tear. AR is NOT limited to a certain competitive level or race times. Setting the treadmill at a 1% incline made the effort equivalent to outdoor running only to those running 7:09 pace or faster. Running mainly for the joy of it, so the vast majority of my runs are easy pace. I mentally prepare myself and trust in my training that I've done 10k before and I start checking off the kilometers as I go by. Because it takes me longer to recover from workouts, this works great for me. 65 HRmax, 0. A place to ask questions that don't need their own thread here or just chat a bit. Do 2-3 sets of 4-5 x 100-150m strides and/or accelerations, relaxed and progressive, with 5min walk/jog between the sets. Do one 3-4 minute segment fast, at about 3k pace or so. Go to AdvancedRunning r/AdvancedRunning • by Potential-Pickle4917. Long, for sure, but not exactly all slow distance by any means. Less strong D1 will need around 4:20 and 9:20. I would like to be able to do all my workouts on it, especially in the winter months, which can be around 4:50-4:40 mile pace for certain reps. Practically, they are easier to remove than a long sleeve shirt - so if the beginning of a run (or more typically, a race) the athlete expects to be cold, but also expects they will warm up enough they would roll up long sleeves, arm sleeves make sense since they are removable. In past programs, running 10 mi at MP within a 20 mile long run didn't seem this hard. That’s 2 large pizzas. reReddit: Top posts of April 19, 2022. During base it looks like this. View community ranking In the Top 1% of largest communities on Reddit. week 2: run with slower friends. So maybe try 22, 24, 27, 23, 26, 30, or so. Yes, but traditionally there is quite a bit of volume at moderate intensity between VT1 and VT2 (tempo, marathon, zones 3 of Coggan 5-zone model), whereas 80/20 (at least as I understand it) minimizes running at this intensity, with the majority of harder running around 90% vVO2max. The American College of Sports Medicine recommends 5 or more days of exercise each week. You'll still improve from doing more but you won. 3 weeks out is the best time for the long long run of 18-22mi. Relax your breathing- in your nose out your mouth, exhaling when the opposite side (of the cramp) foot strikes the ground, while flexing your abs. A lower drop shoe will put more stress around your ankles (calves, Achilles, plantar fascia) where a higher drop shoe will put more stress around your knees and quads. Step 1 - Activate the Glutes. A 20min 5k is roughly a 3:10 Marathon A 21min 5k is a 3:20 Marathon A 45min 10k is a 3:28 Marathon It's also roughly a 21:45 5k so based off your 5k PB you should be pretty close to this now. cut back mileage a little for 3 or 4 days or maybe up to a week and see if that helps, don't completely stop running though and you shouldn't lose any fitness. Then 2 weeks later I was playing soccer and was running towards a ball and had a terrible pain in my calf, felt like someone kicked me, I fell down and looked back and no one. Sunflower butter (I have a nut allergy) or oat butter has been a solid pre run snack prior to longer runs for me. It definitely has a high proportion of beginner question post. cut back mileage a little for 3 or 4 days or maybe up to a week and see if that helps, don't completely stop running though and you shouldn't lose any fitness. We have quite a bit of info in the wiki, FAQ, and past posts. Time for a new "Advanced AdvancedRunning" subreddit? General Discussion So I'm a high school cross country/track distance athlete and I've been on this subreddit for a while. Research points to 60 grams an hour to optimize performance over long distance. Looking for a 16 week training plan, ideally free! The 50k in doing doesn't have much elevation gain at all, and I'm not going for a competitive time. Go to AdvancedRunning r/AdvancedRunning • by Asain6969 16F / 5k: 25:43 / 1600: 6:56 View community ranking In the Top 1% of largest communities on Reddit. Going from a 25 minute 5k to a 22-21 minute 5k. Then you would have developed the strength to sprint the final home stretch. if it's closer to 80 i wouldn't mind hiking. If you meet the races criteria you can line up in the front row with the big boys/girls. Core work 3 sets of stability core work: think planks and dead bugs. Scan this QR code to download the app now. Feeling sluggish in workouts from time to time is expected after a jump in mileage, but the long-term trend should be upward. Cut mileage by 10-15 miles, a few days totally off, etc. Below are my favorite workouts for each of those distances: Mile - 2 x (3 X 600m) + 2 x (3 x 300m). They both sync seamlessly with Garmin watches and provide structured workouts guided by the watch, much like Garmin coach. They seem to sit very well in my stomach over long distances and on hot days. Running programme advice. Increasing mileage will make you more tired. AR is NOT limited to a certain competitive level or race times. My work mentor (who also happens to be a retired D3 athlete), told me to not race it and just enjoy. I'd say it all looks fine, although my personal opinion is that it's unnecessary to do 20 minutes at 10k pace four days before the race. General Discussion. As the title said, I need help to figure out how to approach my next marathon race (28th of April 2024). It's 2 generations newer than your 225, and has more features including safety ones. The thing is, its wrong to refer to a plan in terms of the goal (i. Drop 8 lbs. week 4: 70% mileage and maybe push workouts to 80% workout effort. Pfitz 18/55 for first marathon. Obviously not much to go on, but I saw that I ran 15 miles at 6:40 average on a sunday, somethign easy the next day, likely 8 miles at 7:30, and then did 16x400 at 70s with 60 seconds rest per rep that tuesday. If it makes you feel good, feel free to do it, but don't feel like you have to to be a good runner. I blew it off as 'old man advice' but realized he was 100% correct at the end. Keep the effort easy, and aim for durations between 30 and 50-60 minutes for the first 2-3 weeks. Kinvaras are great shoes. (4:20 mile as junior, shooting for top ten in California for XC this senior year then low 4:10s mile) I train pretty hard, this summer I'm averaging 72 mpw over 12 weeks hitting a max of mid 80s. My goal was to be right at race pace (6:45/mi) for the first 4-6 miles and get into a good rhythm, hold on to that pace until the halfway point, drop it a little between 13-20, and then give it my everything the last 10k. Thinking the F80/85/TT8 would be better. I am a 43 year-old female. Best Splurge HIIT Treadmill: Technogym Run. 3x600 or 800m up a good hill, all out effort is one way. It may take a marathon or two before you can focus on increasing your speed at that distance. My quick thoughts are that you don't need 3 days of workout in a row Wed-Friday. SAUCONY ENDORPHIN SPEED 202 2. com/r/AdvancedRunning/comments/ihdmxk/time_for_a_new_advanced_advancedrunning_subreddit/ I’ve been noticing a lot of gatekeeping in this sub and seen a lot of people redirecting novices to r/running. Is deadlifting beneficial to running? Is deadlifting 2x bodyweight better or worse than single leg deadlifting 1x bw? I did a month with a personal trainer and they gave me some recommendation from a XC coach (idr. Research points to 60 grams an hour to optimize performance over long distance. and Western St. Go to AdvancedRunning r/AdvancedRunning • by Mcm12348. I haven't "officially" raced a 5k since high school, except for a few non- all out efforts (more just for fun). Your other questions are too individual to answer. Yes, I was going to say recovery runs make me dread running, but recovery cross training helps shake out soreness and tired legs. Your LT pace should be quite a bit slower than 3:50/km based on your personal bests. View community ranking In the Top 1% of largest communities on Reddit. Usually I will do 1 or 2 x 1 or 2 minute pushes at “light tempo” during the 3rd mile, sort of like different strides, to help loosen up. Beat offs had to produce a liquid that wasn't blood 3. I try to race a 5 or 10k once a month during marathon training. 2 u/IamKipHackman • 6 hr. In case two you run at 5:30 pace still at 150 bpm, but 6:10 is still around 145. There is some evidence that running in multiple shoes may reduce the risk of injury. 200, 600, 400. HR training to ensure you are not 'under recovered'. At the end of the day, even though this is "Advanced Running", most of us here are just doing the sport for recreation and to challenge ourselves. AR is NOT limited to a certain competitive level or race times. Tailwind is pretty good as a pre-run drink. 5 miles or so an OAB south on the I-5 express lanes, and the remainder a long OAB (with a detour through Magnuson Park) on the Burke Gilman. Warm up (every run): foam roling+dynamic stretching+activation+easy jog+drills+strides (only before workouts) Cool down: easy jog (workouts only) or strides (easy runs) Post every run: foam rolling+recovery meal. I moved into a place with lots of wooded paths nearby and various rec trails. Mile: As close to 4:50 as possible. Monday - easy 8 niles Tuesday - 800 x 6 @ 5:45 min/mi pace Wednesday - Rest Thursday - 3 mile x 2 @ 6:35 min/mi pace Friday - easy 8 miles Saturday - easy 10 miles Sunday - easy 16-18 miles. Eating all your calories in a big chunk later in the day tends to promote less glycogen and more fat storage storage and spare less muscle catabolism. So all in all I just kinda want something as simple and healthy as possible to give my immune system a little boost and to. I run 6 days a week. Something like 2000-3000-2000, or 4x1600. It is a mindset and the community is fueled by those who want to better themselves and talk to like minded competitors. 2 u/IamKipHackman • 6 hr. The quality work is always around 3-4 km, depending on the desired intensity. Hobby joggers and up can participate. Last year my go-to shoe was the Hoka Arahi 2. As HRmax gets lower, due to age, you'll run at smaller percentages of HRmax, e. Just got into Chicago! Reflecting on my experience at NYC this year (my first marathon and first major). In case two you run at 5:30 pace still at 150 bpm, but 6:10 is still around 145. Week 2 (assuming your race takes place of normal long run) - 35-40 miles before the race (so, around 50 with the race). link for downloading, sd craigslist apartments
5-2 times the duration of a long run. . Advancedrunning reddit
Need help increasing my base mileage so I don't overtrain. Background: 46, male, started running about 20 months ago (former pro cyclist many years ago), and am running about 23-26 mpw now just sort of maintaining through the hot, race less summer. • 2 yr. Hollow Knight: Silksong. As you get faster you notice everything under a certain pace feels equally easy. 3- expect some fussiness at some point each run, and expect that some days will be harder than others. Research points to 60 grams an hour to optimize performance over long distance. If you are training 30-40 mpw running 3:30-4:00 in the marathon the race time could take 3-4 times the duration as a typical "easy" run and 1. The weekly mileage ranged from 52 – 62 miles. So I need an advice and I hope this group will help me make a decision. Running programme advice. You may never use some of them, but this is the advancedrunning sub so you never know. View community ranking In the Top 1% of largest communities on Reddit. Essentially, shoes exist on a spectrum and aren't stability vs minimalist. Additionally, if I encounter DOMS and it's not the result of an exceptionally hard run, i. It does not make you faster or less prone to injury. Atlanta Hawks. Week 1 - Aim for 60-65 total miles, one shorter distance workout faster than race pace, one longer run with some race pace work. 5K - 8 x 800m at race pace. The two marathons I ran with stryd, it was exactly on for the distance. A sensible protein daily allowance is around 1 - 1. u/IamNateDavis gives solid advice. It could be used for general endurance - helping you build your aerobic engine by general conditioning (i. Call of Duty: Warzone. maxsmurray • 3 yr. And during taper or when I'm really wrecked, 30 min. Stack height, offset, and plate are stability components, light, low. They accepted just over 23,000 applicants that year with a cut-off time of 4:52 while still using the slower BQ times before the 2020 update. I'm planning to go through a massive training block to prepare for next year's Chicago Marathon and I'm trying to figure out if I. By taking a supplement you should start to feel better in 3-4 weeks and be almost normal in 6 weeks. I might throw in 4-6 miles of tempo every now and again but my main aim is just to enjoy training and maintain a decent level of fitness year round, maybe jumping into a few marathons or halfs a couple of times a year but not actively peaking for them or I end up hyperfocusing and. 12 pounds of that would be 42,000 calories over her resting metabolic rate which is probably close to 1500 calories a day. Doubles, optional, also 20 - 50 mins easy, can xtrain these if you have the time but not the fitness for run doubles. AR is NOT limited to a certain competitive level or race times. Roller before runs calves, hamstrings, quads, and glutes. Butt kicks, jumps, high knees, jumping jacks. Keep running strong. 5 hr easy run (purpleair aqi). They peak at 30 miles, 45 miles, and (I think?) 60 miles. The F63 is good for steady state running. Keep at it with bird dogs, clam shells, lateral lunges, stretches, rolling, etc. 5 hr easy run (purpleair aqi). Personally I would spend the next 12 weeks or so running a 5k or 10k training cycle focusing on speed work and then in January roll that into a dedicated half marathon plan for your March race. Again, a little more focus here for a 5k runner, a little less for. McMillan Run team? Anyone using it? Hey! Wondering if anyones using the McMillan Run Team service? How's the experience been? It's a bit hard to tell how it works and the level of customization given based on goals, life events, etc. Flat Diet Coke 💨. 60,000 calories. parkenolan • 2 yr. AR is NOT limited to a certain competitive level or race times. Yes, but traditionally there is quite a bit of volume at moderate intensity between VT1 and VT2 (tempo, marathon, zones 3 of Coggan 5-zone model), whereas 80/20 (at least as I understand it) minimizes running at this intensity, with the majority of harder running around 90% vVO2max. So now we’re at 5,000 calories a day over 12 days. 21 votes, 12 comments. Former sub 16s runner (now pretty old, 60s), but I ran low-mid 15s for about a decade. Setting the treadmill at a 1% incline made the effort equivalent to outdoor running only to those running 7:09 pace or faster. The secret to success in any training program is consistency, so as long as you are consistent with your training during the full 18 weeks of the program, you can afford--and may benefit from--extra rest. I also had SOB, fatigue, hair loss, heart palps, cold intolerance, and POTS. Creatine and marathon performance. That's also hard to say. Hold back slightly in the first 5 minutes (most athletes start much too fast). Whatever your left with is your time to figure out how to run 70mpw. Phase 1: Warm up, Phase 2: 8 mile moderate effort run, then ending with Phase 3: 10 X 100 m with 100 m of rest (jog/walk) in between those repetitions. View community ranking In the Top 1% of largest communities on Reddit. The following week (62 mpw) which was week 2 of pfitz 18/80, they suggested doing 17m w/ 7 at MP. 80/20 Running by Matt Fitzgerald promotes slowing down the majority of your runs to allow runners to improve. During the marathon I’ll have a gu roctane every 35 minutes, alternating caffeine and no caffeine. I (F30) started running in spring 2020 during covid lockdowns - wasn't able to run more than 2k without stopping at first. Advice on weekly mileage. It’s been scary accurate in accurately measuring my true fitness over time. It cost's 11€ per month and gives you a custom-made plan and you also have the possibility to consult an online coach. My last marathon was in 2016, with a PR of 3h15'. The basic idea is: Run 2-4 miles easy. Personally, I ran a 4:30 mile and 16:20 5k but only ran a 3:15 in the marathon last spring. I always eat light the day before a race, but ensure to max out my fuel intake, electrolytes, hydration, etc. But they also run 100+ mile weeks with killer workouts and race to the well during their race, and recovering from the race is literally their job. Essentially, shoes exist on a spectrum and aren't stability vs minimalist. Depending on your history First year focus on increasing distance per week Second year , add tempo runs and interval runs in your workouts. Last night after two drinks Total sleep: 7 hours -7. This is near Anchorage. I am a low-maintenance runner, so I don't require much. I do a lot of long endurance stuff, and Im not that fast (my HM time was 1:47) and I haven’t been specifically training speed but I’d like to run hard. Doughnuts had to be from Dunkin but the cashier got to choose your distribution. This morning I tried to do a workout (6 miles of work, was aiming for 4xmile and. So all in all 5-6 runs a week. Each week I: run 5-6 easy days (8-10 miles) at about 8:15 pace, run 1 threshold work out. I noticed a huge jump in my easy run hr recently too. Think about it: for the distance you ran, that's less than 1% higher than an actual marathon distance, where you would have to get the tangents perfectly to record 26. My heart rate gets higher than normal but feeling like I can’t breathe is what makes me take more breaks than anything. And lube your treadmill before it’s to late💀. Signed up last minute for a 5k, what’s the best way to structure my week. AR is NOT limited to a certain competitive level or race times. And lube your treadmill before it’s to late💀. Ran 11 tempo runs (7-8 miles at 6:30 min/mi). -buying Correctoes to wear all day even while running. AR is NOT limited to a certain competitive level or race times. RidingRedHare • 6 yr. Typically you want to schedule your highest priority workout first. Start with 2 min walk; 30 second jog and repeat for the entire distance. Pretty much this. long slow run (16-22km) short fast run (10k in around 36-38 min) vo2max training (efforts between 6 and 8 minutes, for about 20minutes total. Single-leg exercises ideally. Practically, they are easier to remove than a long sleeve shirt - so if the beginning of a run (or more typically, a race) the athlete expects to be cold, but also expects they will warm up enough they would roll up long sleeves, arm sleeves make sense since they are removable. While running is my sanity, I've noticed my body has "adjusted" to the miles (is this a real thing?), in that. r/AdvancedRunning Post here for discussion about training for running, race reports, elite results and discussion, and more. I'm currently working through this plan, and just noticed that there is no taper at all. Weekly recovery day or two, either light jogging, xtrain, or day off, 20 - 50 mins. I'm currently training for an olympic triathlon in august and a couple cycling races in september. Probably hundreds of questions have been asked in this sub related to weight loss during a (for example) an 18 week marathon block and the consensus seems to be that it's a bad idea and leads to injury. View community ranking In the Top 1% of largest communities on Reddit. The 70-75%vo2 max is much easier than people realize. Go to AdvancedRunning r/AdvancedRunning • by larrywho321. Back at it, after 5. Kinvaras are great shoes. Go to AdvancedRunning r/AdvancedRunning • by I_cut_my_own_jib 4:34 1600 | 9:48 2m | 16:13 5k View community ranking In the Top 1% of largest communities on Reddit. justinhu87 • 4 yr. One has very typical training - tempos, long runs, etc. They peak at 30 miles, 45 miles, and (I think?) 60 miles. About to add more mobility on lifting days. Week 4: Monday: 45 minutes of steady pace running (7:40/mile) Tuesday: 30 minutes of strength training. (They're also easiest in spikes, flats, or barefoot on a smooth surface like a track or soccer field. Keep the effort easy, and aim for durations between 30 and 50-60 minutes for the first 2-3 weeks. A great thread describes a number of ways to stave off the monotony of treadmill workouts. Take at least two weeks off. Please be sure to give those a look for info on your topic. Some people have unusually optimal body types for distance running (e. View community ranking In the Top 1% of largest communities on Reddit. For me recovery runs help me to not burn out and push too hard. In May this year I ran a 17:30 5k. • 1 yr. This can also generate "specific endurance" efficiency running at race pace. Frustrated Heart Rate Zone Training. However, 800 equivalency are pretty random. That's the right approach to improve your 5K time. The scientific consensus is that stretching has at best no effect and at worst a mildly negative effect for healthy runners. Run regular 40-50 mile weeks for about 8 months before the race. Tuesday General Discussion/Q&A Thread for December 19, 2023. It uses VO2 max as the measure of effort and comparison between the road and treadmill. It's 2 generations newer than your 225, and has more features including safety ones. But if you do ALL the easy runs slow, you're spending a lot of time conditioning yourself to run slowly. . hradcore lesbian sex