Page 2 | If you run three times per week?

listoflists · 2023-04-23T06:01:52+00:00

How do you split your days and training style? Do you do the same run each time or stick to long slow, speed and hills? If so in what order? How much slower do you go on your long slow run? How do you do your speed and hill runs? Is there just a normal run where is not long or slow or fast, just a normal 5k?

OwlsDance · 23/04/2023 23:11

How long have you been running for? It doesn't sound like long, so I would concentrate on building up you running base over the next 6-8 weeks, by doing your 3 runs a week, and then gradually making one of your runs longer every week so that you build up to 6 miles long run.

Don't worry about doing intervals/fast runs just yet. Just do easy runs at conversational pace. You will naturally become faster over time, just keep running. Or you can do a parkrun if you want, you'll probably run that one faster, so that could be your "fast" run.

Once you do get to a stage where you do incorporate some speed work, then the rule of thumb is 80% of total weekly mileage at easy pace, and 20% speed work. Personally, if you're not training for an event and just base building, I'd make it 90/10.

After that have a look at what half marathons are out there, sign up and look for a beginner plan, there's loads out there!

Oh and don't forget strength training - super important for injury prevention and better running in general.

RedTulipsSpring · 24/04/2023 05:27

AuntieStella · 23/04/2023 21:47

You decide that you're going to run faster in some sections of your run. There's no set formula.

With intervals, you decide how long you're going to run faster (doesn't have to be flat out top speed, just a decent increase on your easy/steady pace). Then decide how many times you're going to do it. And how long a jog you're going to have between each fast bit. (BTW you can get interval timer apps you can input all your choices in to, so you don't have to remember all this stuff on your run, just listen to the bleeps and change pace)

So for example, my last one was warm up, then 3 mins fast followed by 90sec jog, done 6 times, then cool down

The longer/faster the fast bits and the shorter the jogs, the more intense the workout. You can play with the timings, so for example, you can pyramid so your fast intervals are 1 min, 2 min, 3 min, 5 min, 3 min, 2 min, 1 min all off 90sec jog breaks.

Or do it by distance - I used to run hard up the long side of a footie pitch then jog back (that's when the worst cheating about the number of repetitions I was doing would creep in big time!)

Or just play. Fartlek is where you have no plan, just decide that when you fancy it, you'll fun a bit faster. Maybe until you've passed four lampposts, or once round the duckpond, or whatever. (This is the absolute easiest one to cheat! Well, for me, anyway)

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What are the apps pls?

Original poster

listoflists · 24/04/2023 06:50

OwlsDance · 23/04/2023 23:11

How long have you been running for? It doesn't sound like long, so I would concentrate on building up you running base over the next 6-8 weeks, by doing your 3 runs a week, and then gradually making one of your runs longer every week so that you build up to 6 miles long run.

Don't worry about doing intervals/fast runs just yet. Just do easy runs at conversational pace. You will naturally become faster over time, just keep running. Or you can do a parkrun if you want, you'll probably run that one faster, so that could be your "fast" run.

Once you do get to a stage where you do incorporate some speed work, then the rule of thumb is 80% of total weekly mileage at easy pace, and 20% speed work. Personally, if you're not training for an event and just base building, I'd make it 90/10.

After that have a look at what half marathons are out there, sign up and look for a beginner plan, there's loads out there!

Oh and don't forget strength training - super important for injury prevention and better running in general.

Yes - ice got the base you describe in your first paragraph.

Want sure what to do from here as don't want the runs to become samey / without progression.

OP posts:

OwlsDance · 24/04/2023 10:22

In that case pick a day that will be your speedwork, and do a speed workout. Make sure you don't go over 20% of your weekly mileage for this.

Intervals is probably one of the most popular, where you run fast for certain distance, and then slow in-between, and repeat that a few times. I set my app to tell me distance every quarter of a mile, which is equivalent to about 400m, and run one section fast, then recovery, and so on. Make sure you do a 10 min easy pace running before you start this.

AuntieStella · 24/04/2023 10:47

RedTulipsSpring · 24/04/2023 05:27

What are the apps pls?

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The one I use is called "interval timer" and has an icon with a blue screen showing"0:30". Search for "interval" in an app store and there's loads of hits - just pick the one you like the look of.

I think you can load workouts onto Garmin watches as well if you have one of the higher spec ones - you create your workout in Garmin Connect and then start it on your watch. I've not tried this yet, as I had a very basic Garmin until recently and haven't tried it with my shiny new one.

You can also set workouts on Runkeeper, and probably can on Strava (I can't see how though, and suspect it might be a premium feature these days)

Think of it as like C25K, but instead of it being walk/run, it's jog/run faster.

BTW @OwlsDance is right - you need to ensure your running base is good and add to it gradually.

RedTulipsSpring · 24/04/2023 10:50

Thanks - I can’t figure it out on my garmin.