I've been in 2 5ks over the past three years. Thinking about doing another one this year. I always trained for them because I'm not a runner. I did the couch to 5k program from my other post.
Well this time it's different. I'm running twice a week now, one day is timed and one is a burnout.
Right now my timed is three 9 minute runs with about 11 min mile (bummed me out) and my burnout is a 10 (happier... but still depressing) minute mile. This is my first time doing this so I thought I would stop and start like the couch to 5, but it turns out if I stop I cannot start again.
Lessons learned. Build endurance on my timed days. Don't stop on my burnout day.
I workout every day of the week. That is why I only run twice a week.
Questions, comments, concerns?
E1 used run keeper for time and distance.
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[–] WhatDaDuce 0 points 1 point 1 point (+1|-0) ago
I'd suggest the same thing as @Captain_ham add another day of running.
Also, how do you track your runs and do you listen to music?
[–] Lag-wagon [S] ago
Just started using the run keeper app. I do listen to music as well.
Not sure I can get a third day of running mixed in.
[–] Captain_ham ago
Its not so much a run day. More a ritual. Once a week head out just before you head to bed, or as soon as you wake up, or whatever time suits you, run nice and light and soft for about 30 minutes. Thats it. Just adding half an hour a week. You dont push hard, just lightly jog.
Try it for 6 weeks. See if it helps your hard run days and if you start to increase distance over the 30min light run.
[–] Captain_ham ago
Awesome. Keep at it. Firstly, add a third run if you can. Make it a tuesday or wednesday night where you're less likely to have celebrations get in the way. Once a week, leave all your electronics at home and run around the block. Run soft footsteps, not too fast, just jogging. 20/25/however many minutes you feel. Focus on soft landings. Then pick an event about 3-4 months out, try to choose one with a lead up event (as in; 5k turtle sprint in 4 weeks time, 3k barry manilow tribute run 7 weeks time) to keep you focused, and you're back in the running game. Best bit about a midweek jog is its a real easy run that still counts as a run for a week. Even if you bail on your other runs, a little weekly routine can stop you stalling in your training.
[–] Lag-wagon [S] ago (edited ago)
But Wednesday is arm day... I do the following:
Chest and back
Running
Biceps, triceps, shoulders
Yoga
Leg
Running
Rest.