GET AS GOOD AS RUNNING AS QUICKLY AS POSSIBLE

[twinsavsvikingsfan]

Good to hear things are progressing Seb. Those very easy recovery runs are important. I used to think they must be a waste of time because I wasn't hurting afterwards. I've learned there is nothing wrong with doing them at all. Enjoy them!

[batess01]

Thanks! Do you think its too early to start looking for some 5k - 10k races for me to participate in? I know im not that good at running yet, i just think it would help for motivation?

If yes... then do you know of any in my area (wiltshire/somerset, south west england)

Thanks!

[kmwest]

Races are great - you get to run with other people, the atmosphere is great, and (at least here in the US) the girls aren't half bad. Even if you aren't the fastest, there are supportive fans and other runners. Find one and plan on it.

[batess01]

JUST DID A 3MILER and got a new time.

When i first made this thread my time was 27-28 minutes and i was knackered at the end of it.

I did it today in 24 minutes dead on, but i was walking for parts of it (but only for a maximum of 2minutes, spread out in 30second breaks)

Left me very tired tho.

If i can just get used to doing a solid and consistant pace for my 3mile runs then i think i can shed a minute or 2 off!!

[BamaDave]

Good progress! You can enter a race at any time - people with a wide range of abilities run them, so you don't have to feel like you are maximally trained to enter one.

If there is a running or track club in your local area, they may have a website with a race calendar. Here in the U.S., in any medium-sized or large city, there are races almost every weekend. The majority are 5K's.

[UpNorth]

Congrats on the improvements! To finish that 3 miler don't be afraid to start off a little slower than you think you need, you can always kick it into another gear in that last mile. I've found learning to pace myself appropriately to be the hardest skill to pick up. Keep up the good work.

[batess01]

At the moment you ask me to do 4 runs a week, if i have to drop one of those runs which should it be????

a) tempo run (1/2mile x 4)
b) tempo run (1/2mile x 4)
c) 60min run easy, recovery
d) 30min hard run

Because im upping my weight training slightly, so i need to decrease to 3 runs a week maybe?


What do you think?

[Buk]

Depends, what are you times now? How fast are your 1/2 mile tempos, how far are you getting on your 30min run?

These were your original goals:

Originally Posted by batess01

Goals:

---Being able to hold 7minute miles for about 30minutes no problem.
---3miles in under 21mins every time no problem.
---1mile sprint in under 6minutes every time without hassle.

Are those still your goals, and in that order? Of course, if you can do the first one, the second one is already done. And the 3rd goal seems very inline with the first.

[batess01]

HERES AN UPDATE:

Just ran a 3mile sprint with no breakfast 5mins upon waking, and i did it in 21:30 and i wasnt VERY tired.

I have dropped my bodyfat from 14% to about 12% max.

I have increased my strength A TONNE.

i am now doing weighted dips with 200% of my bodyweight (68kg+68kg)

i am doing weighted pullups with 40kg



i came onto this forum with the goal of getting a 21minute mile before August/September. many thought i wouldnt be able to do it, my new goal is sub 20minute 3miles.



Thanks for the help, expect more updates.

[UpNorth]

Great work!

[GG300]

"Smokin"

[kmwest]

Awesome.

[twinsavsvikingsfan]

Good shit.

[BamaDave]

Congratulations on all of that amazing progress!