I'm training for a 5k, critique my routine.

[Jerry]

Ok so over the past few weeks I've been working on getting in some sort of proper shape, I do this every so often, it usually ends in me completing a goal then getting out of shape again. So this year I set a few goals instead of just one. Main goal? Complete a full marathon. Step 1: Complete a 5k next month without finishing in the bottom 10. I've been dieting and exercising, I have never done both at the same time before, over the past few weeks I have gone from 365 pounds to 339, I expect after this month I may be sitting at 300. Please note that I do not have a problem with sticktuitiveness when theres a goal in mind, I will complete every minute of every day of this plan, unless something changes based on advice that I get.

The middle of the pack times for the same 5k last year were 9 minutes per mile on average. I have run 10 miles averaging 10 minutes per mile before, that was last year. So this should be extremely doable.

Heres the plan, give me some feedback please even though its not specifically for boxing.

I am on day 2.

*My heavy bag rounds utilize 1 minutes rest between each.

Week 1:
Day 1: Run 2 miles, any pace. Walk 1 mile.
Day 2: Run 1.5 Miles, walk 1/2 mile cross-train on heavy bag for 4 3 minute rounds.
Day 3: Rest
Day 4: Run 3 Miles
Day 5: Cross train heavy-bag 5 3 minute rounds Walk 2 miles.
Day 6: Run 3 Miles
Day 7: Rest

Week: 2
Day 8: Heavy jog 300 meters, recovery(walking speed) jog 300 meters. Repeat 4 times. Jog (any pace I'm able) 1 mile. Focus is form and speed.
Day 9: Cross-Train heavy-bag 5 3 minute rounds.
Day 10: Jog 3 miles.
Day 11:Active recovery, walk 2 miles.
Day12: Jog 3 miles, heavy bag 4 3 minute rounds.
Day 13: Rest
Day 14: Heavy jog 300 meters, recovery(walking speed) jog 300 meters. Repeat 4 times. Jog (any pace I'm able) 1 mile. Focus is form and speed.

Week 3:
Day 15: Rest
Day 16: Jog 3 Miles. Heavy jog 300 meters, recovery(walking speed) jog 300 meters. Repeat 4 times. Focus is form and speed.
Day 17: Cross-train heavy-bag 5 3 minute rounds.
Day 18: Run 3 Miles(Race pace)
Day 19: Cross-Train heavy bag 5 3 minute rounds. 1 minute punchout drill, walk to recover.
Day 20: Jog 5 miles
Day 21: Rest

Week 4:
Day 22: Jog 3 Miles. Heavy jog 300 meters, recovery(walking speed) jog 300 meters. Repeat 4 times. Focus is form and speed.
Day 23: Cross train heavy bag 5 3 minute rounds. 1 minute punchout drill, walk to recover.
Day 24: Jog 5 Miles
Day 25: Rest
Day 26: Run 3 miles(race pace)

Week 5:
Day 27: I up it on the cross training here: Cross train heavy bag 12 3 minute rounds. 1 minute punch-out drill to finish, walk to recover.
Day 28: Jog 5 miles
Day 29: Rest
Day 30: Jog 3 Miles. Heavy jog 300 meters, recovery(walking speed) jog 300 meters. Repeat 4 times. Focus is form and speed.
Day 31: Cross train heavy bag 12 3 minute rounds. 1 minute punch-out drill to finish, walk to recover.
Day 32: Active recovery, walk 2 miles.
Day 33: Rest

Week 5:
Day 34: Race!

Ok thats what I got, I should be able to handle this load without injury, question is, is it enough? Anyone see any flaws? I'm on day 2 completed and sitting at 5'11 height and 339 pounds weight wise. I have a 10 minute mile and a 12 minute mile so far with 2 miles done at 25 minutes(that sucks I know). My goal is to hit a 9 minute mile and sustain it for 3 miles. I have a marked off route, a heavy bag, a round timer, a stopwatch, and some running shoes.
Thoughts?

[Primenal]

Think it's great your making goals, but your definitely to organized, and OVERTHINKING things. 5 days working, and 2 days off is very good, but I highly doubt your gonna be able to stick to such a STRICT schedule. I mean you aren't working out for boatloads of time, or anything, but shit happens, some times you feel better some days, and making a schedule like that your gonna feel more like YOU HAVE TO DO IT rather than you want to do it....

You should really incorporate some swimming in there if you have access to a gym. Some jump rope, etc. Boxing will help your wind, but it's different than running.
Only other thing I see is you need to start out a little slow. The first week your running 3 miles.....2nd week your running the same...3rd week you finally increase and JOG 5. Work your way up. Start at maybe running a mile, mile and a half...Next week do 2-2/2, next 3-3/2, etc.

[amy]

There's a great tool on runnersworld that will spit out a training routine for you. It's really helpful.
I admire your motivation. I'm doing my 4th 5k since July on Saturday and I keep saying I'm going to train for them and lo and behold the race creeps up on me and I haven't done any real race preparation.

Your routine looks pretty good, just don't do too much too fast. Don't get stuck so much on 2 1/2 miles jog, 3 miles run etc...just jog for 30-45 minutes and jog until you need to walk and build up your fitness. Listen to your body, you'll know when you are over doing it.

Good luck.

[amy]

Think it's great your making goals, but your definitely to organized, and OVERTHINKING things. 5 days working, and 2 days off is very good, but I highly doubt your gonna be able to stick to such a STRICT schedule. I mean you aren't working out for boatloads of time, or anything, but shit happens, some times you feel better some days, and making a schedule like that your gonna feel more like YOU HAVE TO DO IT rather than you want to do it....

You should really incorporate some swimming in there if you have access to a gym. Some jump rope, etc. Boxing will help your wind, but it's different than running.
Only other thing I see is you need to start out a little slow. The first week your running 3 miles.....2nd week your running the same...3rd week you finally increase and JOG 5. Work your way up. Start at maybe running a mile, mile and a half...Next week do 2-2/2, next 3-3/2, etc.

He weighs 340 pounds. He needs to start slow.

[Jerry]

Think it's great your making goals, but your definitely to organized, and OVERTHINKING things. 5 days working, and 2 days off is very good, but I highly doubt your gonna be able to stick to such a STRICT schedule. I mean you aren't working out for boatloads of time, or anything, but shit happens, some times you feel better some days, and making a schedule like that your gonna feel more like YOU HAVE TO DO IT rather than you want to do it....

You should really incorporate some swimming in there if you have access to a gym. Some jump rope, etc. Boxing will help your wind, but it's different than running.
Only other thing I see is you need to start out a little slow. The first week your running 3 miles.....2nd week your running the same...3rd week you finally increase and JOG 5. Work your way up. Start at maybe running a mile, mile and a half...Next week do 2-2/2, next 3-3/2, etc.

I actually thought this schedule was easy, I do the heavy bag so I can keep my cardio up while my legs rest and repair from running. I hit the heavy bag almost every day for 3 rounds just to be active anyway.

I'm only a year out from last time I did 10 miles in just over 100 minutes, so I actually thought this was starting slow. I can't believe I run so slow now, I've always had a very short stride and work my ass off to make less than 10 minutes on a mile, im trying to increase my speed without killing my knees, Ive never had knee problems but don't want to start now.

[Jerry]

He weighs 340 pounds. He needs to start slow.

Yes I'm 340 but please don't think i'm some couch potato, I'm the most active person I know :)

I did the Forrest Gump thing last year and ran everywhere I went, 2, 5, 10 miles, didin't matter, and I never dropped below 350 pounds. This time around i'm dieting too, I think if I ever hit 250 I will be able to stay there. I can't imagine being under 250, id feel..small.

The most out of shape Ive ever been was when I fought in toughman, 1 and a half rounds, and I was looking for the hit to go down to, puked like 5 times after the fight. I'd like to try it again in better shape :)

[Primenal]

I actually thought this schedule was easy, I do the heavy bag so I can keep my cardio up while my legs rest and repair from running. I hit the heavy bag almost every day for 3 rounds just to be active anyway.

I'm only a year out from last time I did 10 miles in just over 100 minutes, so I actually thought this was starting slow. I can't believe I run so slow now, I've always had a very short stride and work my ass off to make less than 10 minutes on a mile, im trying to increase my speed without killing my knees, Ive never had knee problems but don't want to start now.

Never said it was really hard...It's just that MOST people if they were to write out an entire schedule on only there 2nd day of getting back in to it then they'd feel more of a HAVE TO attitude than they would a WANT TO attitude about doing it. Basically I'm saying you need to have FUN with it! Understand?
I personally keep a schedule book of everything I'm supposed to do. I workout 5 days a week, and 99% of what I do is planned out, but I've also worked out consistently for like 5 years now. Even at that though I understand that nothing is perfect...Sometimes you'll be sick, stuff comes up, etc, but I pretty much always get my 5 days in, or i'll feel lazy (unless something really wrong).
Whenever somebody first starts out, or back in to it I just believe they shouldn't be so strict, and enjoy themselves. I know you have an event coming up you need to train for so it's different in your case.

Yeah, I pretty much understood you doing the heavy bag in between to rest your legs. I do the same thing with weight lifting. Upper body, lower body, upper body, lower body, etc to let it heal.
Running is so hard on your body. I can run a mile under 6 minutes...I can max out the treadmills at my gym (12.5 is as high as it goes)...Even at that though I only windsprint a mile and a half once a week because it's just to hard on your body. Get most of my wind from swimming, boxing, and especially sparring. Especially since your heavier it's a lot harder on you.
Losing some weight would make you a lot better though. I know you say if you were under 250 you would feel small, but your quality of life would be a lot better. Being 5'11 339 right now is so hard on your body. You should get down to 250, and really less. Besides, I know some people who lift, and if they were to lose that much weight they'd lose a lot of strength, but I take it you don't lift anyways so don't see what it matters. Even fighting that weight doesn't help your punching power much because speed=power. At 250 you'd be a lot quicker, in better shape, etc.

[Rob3]

Join a local athlectic club. I'm down from 21 mins to 18 minutes flat in two months. I've done 4 races by myself, 2 of which are very flat and I enjoy running past everyone. The only problem is I've had my arse handed to me at proper meets, I get cained but it's the only way to improve. Got my first cross-country for my club this Saturday and know I'm gonna come in the last 5 if I'm lucky.

Anyway join a local running club they will knock you into shape soon enough and it's easier to stay motivated.

[Peterp]

at 340 pounds, you do need to watch how much running you do. It will be hard on your joints

As your weight goes down, your times will drop quicker that a hooker's panties so don't worry about that

Good on you for setting a goal. I know you will achieve it

[Jerry]

Thanks for the encouragement folks! Completed my rest day today, but I accidently ended up running about 1/4 of a mile(adrenaline induced sprint) my lil bro and I were walking in the woods and got on someone elses property, they came running after us yelling, even though we had high powered rifles and a 12-gauge shotgun we hauled ass to avoid trouble, we knew we were in the wrong but still didint want any bullshit lol.

Afterwards I was like "Shit I wasent supposed to run today".

I'll keep updating here, if nothing else I know if people are reading about it I'll be more likely to maintain it.

[Jerry]

Finished a little more than three miles today, the fact that I can actually run 5k this early on is encouraging, now I just need to get faster.

Anything I'm not doing here that could increase my time? Or is it gonna be practice+weight loss+stamina all the way?

Also my friend who used to run distance in high school was telling me something about controlling breathing, something like two breaths per step or something. Any enlightenment on this?

[salsanchezfan]

Finished a little more than three miles today, the fact that I can actually run 5k this early on is encouraging, now I just need to get faster.

Anything I'm not doing here that could increase my time? Or is it gonna be practice+weight loss+stamina all the way?

Also my friend who used to run distance in high school was telling me something about controlling breathing, something like two breaths per step or something. Any enlightenment on this?


............Opinions will differ on this I'm sure, but I wouldn't focus on speed work right now.

You're carrying a lot of weight; big ups to you for losing what you have, that's terrific, and I'm sure that trend will continue. It's just that running very hard puts tremendous stress on your body. I'm thinking of the pounding your legs and knees and lower back will take. Speedwork affects those things in many that aren't carrying that kind of weight.

I would just keep doing what you've been doing.

As to the controlled breathing, eh.........I don't think there's anything to that. Just breathe naturally. The level of exertion will dictate to you the pace of your breathing, as it should. That kind of thing happens naturally.

My advice is "steady as she goes."

[Primenal]

Yeah, you sound like your doing great as for your exercising goes. If you were to drop weight more and more I think you'd be quite shocked at how much difference it'd make.
I use to do a lot of running/ cardio. I slacked off a lot for a while so I could gain weight. I gained about 20 pds (mainly muscle as I hardly have any body fat), but my god was it a lot harder on my joints when running. I'm still fast, I'm still strong, but honestly at my size...and I'm not even that BIG, but as big as I am it'd be very harsh for me to run competively.

[Jerry]

Yeah, you sound like your doing great as for your exercising goes. If you were to drop weight more and more I think you'd be quite shocked at how much difference it'd make.
I use to do a lot of running/ cardio. I slacked off a lot for a while so I could gain weight. I gained about 20 pds (mainly muscle as I hardly have any body fat), but my god was it a lot harder on my joints when running. I'm still fast, I'm still strong, but honestly at my size...and I'm not even that BIG, but as big as I am it'd be very harsh for me to run competively.

So should I make my diet more strict? I currently eat between 2000 and 3300 calories per day. I know I'm burning more than that. I even tried to do a cheat day the other day for metabolism and when I added it all up it came to 3500 calories.

I know crash diets fail in long term weight loss, but for the sake of a better time in this event, should I maybe cut to below 2000 calories every day to drop weight and add speed? Or will the malnourishment hurt my speed and training performance more than the weight loss helps?

[amy]

Below 2000/day is not enough for you. I'm less than half your size and I eat 2000 calories a day.

[Primenal]

I'd hate to see how many calories I eat...I eat at least 6-8 times a day. Use to diet, don't anymore, but most of my stuff is semi-healthy to healthy.
I can't really tell you how many calories you should eat, but I will tell you I don't believe much in counting calories. My martial arts trainer was a nutritionist as well, and I mainly picked his brain. He had his own diet plan, and CHARGED people out the ass!
Basically:
1. No soda (worst thing for ya)
2. No Carbs (this means even bread....Even wheat bread!)
3. eat lots of fruits and vegetables. Vegetables you mainly want to eat your greens. Raw is really what you need not that canned shit.
4. Little bit of protein with EVERY meal. To much protein isn't good for you, and your body can't handle it all anyways. You'd just crap it out. Also, to much protein can make it hard on your bowels
5. Yogurt 2-3 times a day

That's about all I can remember from the diet, but that was the basis. He had tons of clients, and he'd charge them like 300 a month, and they did lose weight if they followed him. His outlook was it wasn't the weight loss so much as being healthy, dropping body fat while keeping your muscle (that's why you eat the protein). He also had them on quite a few supplements, but I can't remember all of them. If your interested I could find out for you...
Though I'd suggest if your interested in following a diet that'd be PLENTY. You don't really want to do it all at once, or you'll never stick to it.

[Jerry]

My BMR at 360 pounds was 3300 calories a day, thats the amount I burned just sitting around breathing. At 340 it may be 3k or slightly less. If I were to eat 2k, plus maintain my current workrate, I'd lose a pound every 2 days easy but I'm willing to bet there are consequences.

As for protein and carbs and all that, for weight loss it doesent matter so much, calories in < calories burned= weight loss. Doesent matter if you sit around and eat candy all day. But for health you need carbs and protein, the order your body burns things for energy is carbs-->protein-->fat So if you just eat your protein and ditch carbs your protein is being burned rather than utilized for muscle repair.

I'm familiar with weight loss and nutrition, I've lost over 1000 pounds in my life only to get it back via getting slack and lazy. I was just toying with the idea that maybe I'd crash diet down about 10-15 pounds to add speed, but I'm thinking no it wont be worth it.

As for todays training:
I worked alot, went to bed at 4am last night, went to work at 7:30 am(3 1/2 hours sleep) worked 16 hours from 8 am till 12am. I managed to pound out a mile and a half running, plus I walked to and from work which is a little over 2 miles. I regret I didint accomplish todays target of running 3 miles, but don't worry it wont be habit forming, I don't plan on pulling 16 hour days very often. For my 1.5 mile run tonight I did experiment with upping the pace, the impact wasent too bad, im kinda light on my feet anyway, I think within a few more runs my speed will substantially increase if I can will myself to just pick it up a little despite being out of breath.

[puga_ni_nana]

My BMR at 360 pounds was 3300 calories a day, thats the amount I burned just sitting around breathing. At 340 it may be 3k or slightly less. If I were to eat 2k, plus maintain my current workrate, I'd lose a pound every 2 days easy but I'm willing to bet there are consequences.

As for protein and carbs and all that, for weight loss it doesent matter so much, calories in < calories burned= weight loss. Doesent matter if you sit around and eat candy all day. But for health you need carbs and protein, the order your body burns things for energy is carbs-->protein-->fat So if you just eat your protein and ditch carbs your protein is being burned rather than utilized for muscle repair.

I'm familiar with weight loss and nutrition, I've lost over 1000 pounds in my life only to get it back via getting slack and lazy. I was just toying with the idea that maybe I'd crash diet down about 10-15 pounds to add speed, but I'm thinking no it wont be worth it.

As for todays training:
I worked alot, went to bed at 4am last night, went to work at 7:30 am(3 1/2 hours sleep) worked 16 hours from 8 am till 12am. I managed to pound out a mile and a half running, plus I walked to and from work which is a little over 2 miles. I regret I didint accomplish todays target of running 3 miles, but don't worry it wont be habit forming, I don't plan on pulling 16 hour days very often. For my 1.5 mile run tonight I did experiment with upping the pace, the impact wasent too bad, im kinda light on my feet anyway, I think within a few more runs my speed will substantially increase if I can will myself to just pick it up a little despite being out of breath.
props :good

i too just started running around 2~3 months ago. i did my first official 5k run last saturday at a slow time of 32 minutes. i want to increase my rate to less than 6 minutes per km so that i can get under 30 minutes (my goal). i tried to run faster today (5.5 minutes per km) but i noticed that i got tired too quickly. maybe because i'm tired from work or maybe the pace is too fast for me. i would try again this pace the next day.

[Jerry]

props :good

i too just started running around 2~3 months ago. i did my first official 5k run last saturday at a slow time of 32 minutes. i want to increase my rate to less than 6 minutes per km so that i can get under 30 minutes (my goal). i tried to run faster today (5.5 minutes per km) but i noticed that i got tired too quickly. maybe because i'm tired from work or maybe the pace is too fast for me. i would try again this pace the next day.

I see you list it as 5.5 minutes per km, is this on the road or a treadmill? Because I post substantially different times on the road than on a treadmill. I have a 9 minute mile average for 3-4 miles already there. On the road I'm at 11-13 minute mile. Treadmills are great for training to run with low impact, but when it comes close to time to race I don't think there will be any real replacement for getting at least 1 or 2 runs in per week on the road.

It looks like we have the same goal, like Domino's 30 minutes or less lol. I'll be happy if I make your time in my first run. I feel like my muscles are adjusted to running now, and I really plan to pick up the pace in these last 3 weeks.

I've found that making this plan really helped me, it's nice to know exactly what I have to do every day, because if I improvise I might slack off. Do you have a plan? I'd be interested in seeing it just to see how other folks new to 5ks are doing.

How bout you Amy? Lets see how a pro does it!

[Jerry]

Oh, Puga, I also just caught on that you said you ran faster but it tired you out too quickly.

Well here's how I got my start, it may be helpful to you:
When I first started running I could not make it 10 yards, not even at a jog, my lungs and throat would be on fire and I'd be gasping for air. Something similar to what happens to you when you up the pace too much I bet.

So I can only go 10 yards at that pace? No sweat, I ran 10 yards, then I walked the rest of a mile. Every time I did it I ran a little farther, and walked the rest of the mile. Within a month I could run the entire mile, when I could do that I ran 1 mile, walked another, then one day about a month later, I ran the whole two miles. So I did 2 miles a day for awhile, then decided to run a local trail thats 5 miles long, I made it, a little stiff and out of breath but finished none the less, so I started doing 2 miles most days but once a week I'd go run that 5, then one day out of boredom I decided to try 8, did that too. Then I got a 12 hour day job, used that as an excuse to be lazy, and fell out of it completely, but a year later with only two months practice, I ran 10 miles. So I think it stays with you somewhat.

So I'd reccomend you increase your pace gradually but consitently, worked for me.

[Brighton bomber]

props :good

i too just started running around 2~3 months ago. i did my first official 5k run last saturday at a slow time of 32 minutes. i want to increase my rate to less than 6 minutes per km so that i can get under 30 minutes (my goal). i tried to run faster today (5.5 minutes per km) but i noticed that i got tired too quickly. maybe because i'm tired from work or maybe the pace is too fast for me. i would try again this pace the next day.
I am also relatively new to running. I have run in my teens when I boxed and during the summer for the last few years to control weight but this year the running bug has really got me. I have been running consistantly now for 4 months and have dropped my 5K time from 25min to 21min and my 10k time from 53 mins to 46mins.

The things that worked for me were to really slow down on my LSD runs, I used to run them too fast and it had a negative effect on my faster tempo runs as like you I simply tired out too quickly. By reducing my speed on my LSD runs I found I was able to run faster for longer. I also added hill training recently which really has helped my speed also.

And as Jerry said take is slowly. I am currently injured because I ramped up the mileage too fast.

[puga_ni_nana]

I see you list it as 5.5 minutes per km, is this on the road or a treadmill? Because I post substantially different times on the road than on a treadmill. I have a 9 minute mile average for 3-4 miles already there. On the road I'm at 11-13 minute mile. Treadmills are great for training to run with low impact, but when it comes close to time to race I don't think there will be any real replacement for getting at least 1 or 2 runs in per week on the road.
the road. yes i agree, treadmill have a different feel compared to the road. i used to do treadmill when i started but stayed on the road once i got started on it. i tried to use it again when its raining but it bored me. i just like running much much more in the open.


It looks like we have the same goal, like Domino's 30 minutes or less lol. I'll be happy if I make your time in my first run. I feel like my muscles are adjusted to running now, and I really plan to pick up the pace in these last 3 weeks.
it was a good experience since i have read threads of amy here about running a 5k run. back then, i can't even run at 3k straight. my goal is to get a decent time of 26~28 minutes before ad******g to the longer 10km run. maybe my real time was around 29~30 minutes since i positioned myself at the back and we are barely walking in the first 3 minutes of the race because of the number of participants. :lol: i am looking for my next 5k race.

i am just new to running and i did not expect to get 5km within 2~3 months especially that i am not really the athletic type and really have a tight work schedule and could only run on weekends. i want to run every other day but my time could not permit it. today i was on a night-shift so i decided to run this morning.



I've found that making this plan really helped me, it's nice to know exactly what I have to do every day, because if I improvise I might slack off. Do you have a plan? I'd be interested in seeing it just to see how other folks new to 5ks are doing.
I don't have a plan now. i just make a target for a specific run. before, when i can't eve make 5k staright, i would just gradually increase the distance in every run from 2k to 3k. then one morning, 2 weeks before the race, i make the 5k distance. now my target is to make 5k at a faster time so i would be running at a faster pace. i would slowly build my distance with it.



How bout you Amy? Lets see how a pro does it!
yeah, i like reading from the more experienced runners here.

[puga_ni_nana]

Oh, Puga, I also just caught on that you said you ran faster but it tired you out too quickly.

Well here's how I got my start, it may be helpful to you:
When I first started running I could not make it 10 yards, not even at a jog, my lungs and throat would be on fire and I'd be gasping for air. Something similar to what happens to you when you up the pace too much I bet.

So I can only go 10 yards at that pace? No sweat, I ran 10 yards, then I walked the rest of a mile. Every time I did it I ran a little farther, and walked the rest of the mile. Within a month I could run the entire mile, when I could do that I ran 1 mile, walked another, then one day about a month later, I ran the whole two miles. So I did 2 miles a day for awhile, then decided to run a local trail thats 5 miles long, I made it, a little stiff and out of breath but finished none the less, so I started doing 2 miles most days but once a week I'd go run that 5, then one day out of boredom I decided to try 8, did that too. Then I got a 12 hour day job, used that as an excuse to be lazy, and fell out of it completely, but a year later with only two months practice, I ran 10 miles. So I think it stays with you somewhat.

So I'd reccomend you increase your pace gradually but consitently, worked for me.

thanks for the advice! :good

at this moment, i really am into running and my zeal is at a high. i noticed that my tummy is getting flatter and my legs shape are getting much better. i always wake early now even during weekends when it used to be that i would end up staying late at night and staying at bed until 9~10am.

i am planning to get to a boxing gym soon so running is a good start to build my stamina. the first time i went to the gym, i was so out of air after the entire 2.5 hours of session.

[puga_ni_nana]

I am also relatively new to running. I have run in my teens when I boxed and during the summer for the last few years to control weight but this year the running bug has really got me. I have been running consistantly now for 4 months and have dropped my 5K time from 25min to 21min and my 10k time from 53 mins to 46mins.

The things that worked for me were to really slow down on my LSD runs, I used to run them too fast and it had a negative effect on my faster tempo runs as like you I simply tired out too quickly. By reducing my speed on my LSD runs I found I was able to run faster for longer. I also added hill training recently which really has helped my speed also.

And as Jerry said take is slowly. I am currently injured because I ramped up the mileage too fast.

props :good

thanks for the advice. i am currently reading on LSD running since you mentioned it. it is interesting and i might apply this method to see if it can improve my time.

[Ai9184]

i really dont understand how you wiegh 340 lbs and only eat 2-3k calories a day well doing this hard workout regemine.

[Brighton bomber]

props :good

thanks for the advice. i am currently reading on LSD running since you mentioned it. it is interesting and i might apply this method to see if it can improve my time.

Definately helps to run much longer distances than you are racing. I was stuck on 48 mins for 10K for weeks but simply slowed down my LSD and ran 12 miles instead of 9 and on my next 10K tempo run knocked a whole minute off.

[salsanchezfan]

the road. yes i agree, treadmill have a different feel compared to the road. i used to do treadmill when i started but stayed on the road once i got started on it. i tried to use it again when its raining but it bored me. i just like running much much more in the open.


it was a good experience since i have read threads of amy here about running a 5k run. back then, i can't even run at 3k straight. my goal is to get a decent time of 26~28 minutes before ad******g to the longer 10km run. maybe my real time was around 29~30 minutes since i positioned myself at the back and we are barely walking in the first 3 minutes of the race because of the number of participants. :lol: i am looking for my next 5k race.

i am just new to running and i did not expect to get 5km within 2~3 months especially that i am not really the athletic type and really have a tight work schedule and could only run on weekends. i want to run every other day but my time could not permit it. today i was on a night-shift so i decided to run this morning.



I don't have a plan now. i just make a target for a specific run. before, when i can't eve make 5k staright, i would just gradually increase the distance in every run from 2k to 3k. then one morning, 2 weeks before the race, i make the 5k distance. now my target is to make 5k at a faster time so i would be running at a faster pace. i would slowly build my distance with it.



yeah, i like reading from the more experienced runners here.



...........If you feel the need for a little structure in your running training (for a race) then Amy's suggestion of Runners World's "Smartcoach" program is a good one.

It seems to be geared a bit toward relative beginners, and leans a bit heavily on cross-training for my taste, but it gives the basic building blocks of a training program. Just go to their website, click the "tools" icon they have, and you'll see the "Smartcoach" feature. Just fill in the info. they ask for. They'll spit you out a personalized plan.

[Jerry]

i really dont understand how you wiegh 340 lbs and only eat 2-3k calories a day well doing this hard workout regemine.
Well the workout isn't really hard in my book, it's an hour or less per day and I don't have a manual labor job to go with it. As for the caloric intake, It's pretty easy when all you drink is water and diet drinks. If you cut your fluid calories by 100% that actually leaves alot of food you can eat in a day within the 3k limit. I also take vitamins when I can't get a varied selection throughout the day, and most of my calories come from protein but I make sure to eat a few carbs at least.

340lbs 5 11 , and by all means you will be running 5 miles in a few weeks, so what gives with the excess weight, is there something about you, your not telling us???? Very active too??

Well I may not have mentioned it in this thread but I attribute my weight to overeating, I've always ate entirely too much, got alot of sugar etc. Nobody who sees me in person believes I weigh 340 though. About once a year I get really into exercise and eating right, either one or the other. This year however I've been active all summer and decided to actually step it up and add diet, things are looking good. I was typically training for toughman contest that never came around, or to box with a friend who hardly ever showed up, now Ive found 5ks which are very common. Anything competitive fuels me pretty much. I tried tennis last year but a pair of shoes would last me a good 5 days playing, I'd rip the sides out with being so heavy and randomly changing directions lol.
So basically I'm so heavy because I'd eat 4-5k in food or more, then drink sodas and juices all the time adding another few k in calories. With the sugary drinks gone it only took a minor adjustment to watching what I ate.

Anyway heres me, its 3 years old and Im somewhere between 320 and 330 pounds, I look basically the same. The video may not be ready yet due to it just being uploaded to youtube, it says "processing" but it should be done soon.

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[Boxaholic]

video unavailable

[Jerry]

video unavailable

Id like to quote where I said:

The video may not be ready yet due to it just being uploaded to youtube, it says "processing" but it should be done soon.

Its up now :)

[Jerry]

Been keeping up with the running, I switched it up a bit though. I'm now doing 3 mile slow jogs every day that doesent actually call for other running or rest. Just felt like I should be doing more. Took this weekend off, was going to fight in a toughman but my friend had a party instead that I'd planned to attend.