(5k), you might fare better outside--even if you can run around your gym. To improve your time, you can do simple stuff like run really fast as long as you can, then walk until you recover, etc, for 3.1 miles.
(5k), you might fare better outside--even if you can run around your gym. To improve your time, you can do simple stuff like run really fast as long as you can, then walk until you recover, etc, for 3.1 miles.
Oh god no, no 5K for me lol.. I was just trying to get back into running shape before I run the track outside. 1.5 mile run
Well you could've simply run in the sand on those Florida
Maximize your time and results. I alternate between a regular distance run and a HIIT sprint workout. Basically you warm up, sprint for 15 seconds and then walk for 45 seconds. Repeat ten times. That's it. A lot of studies say it's very effective both for cardio and fat loss.
1) ramp up/ramp down time of the belt
2) it's very risky to all out sprint on a treadmill
for HIIT, a bike or even elliptical is better
True I love the bike for HIIT but for treadmill I'll usually add a middle interval to help with that. So it's basically something like:
1) 30-45 secs at 4 MPH
1) 30-45 secs at 7 MPH
1) 30-45 secs at 10-12 MPH
Set the treadmill incline level to 2%. This will equate to running outdoors as it essentially emulates the act of body propulsion and wind resistance from running outdoors.
have some version of HIIT built into them. Take some time and read through the different running programs they have.
Here's what I did to go from not running at all to running 10k every day under 54 minutes at around age 34. Hopefully you can learn from the mistakes I made.
I started by picking a distance and tried to run it. First, I ran 1/2 mile downhill. I was exhausted and needed to call my wife to come pick me up, because there was no way I was running back uphill.
I then started trying to run for a fixed period of time - I wanted to be able to run for a short period, like 20 minutes. This sucked and for a long time I was unable to run the duration. I had to keep going shorter and shorter - bottom line, it was ineffective.
Finally, after several weeks of trying, I went running in the hills behind my office. The hills were difficult and rocky, and I was unable to run but had to go slowly, not even running really but barely jogging and at times just walking/climbing slowly. To my surprise after 90 minutes of running in the hills I still had energy to keep going.
So I decided that my problem was that I was running too fast. I slowed my pace down and was able to go as long as I wanted to. I finally had hope that I could become a distance runner.
I then tried improving my pace. At first, I just tried to improve my pace. So I would get on the treadmill at say 4 mph and jog it for an hour. After several days I tried going to 4.1 mph and found I could do that okay. This is when I ran my first 5k.
Gradually I increased the pace, but still found that 6 mph was too fast for me to run for a whole hour. The good news was that I was now easily able to run a 5k, the bad news was that it was taking me like 40 minutes (give or take) and I wasn't really improving like I wanted to.
So I went back to running for distance. I set the distance on the treadmill for 10k, which was the distance I wanted to run for my next race. I could run it just fine at about 5.5 mph, and sometimes maybe I could get really close to 6 mph, like 5.8 or 5.9.
I started keeping track of how long I could run 6 mph for, and before long I noticed I could run about 90% of the way at 6 mph before I'd have to slow down. I'd finish the 10k run by walking. The next few times I'd run about 90% of the distance, then I'd walk for a bit, then run again. Each time I ran I'd increase the speed I ran at for a while.
For example, I'd run 5.6 miles at 6 mph, then walk for a couple of minutes. Then I'd set the treadmill for 7 mph, run that for maybe 30 seconds, then walk again. Then 8.5 and walk, then 10 and walk.
Within a week I tried running the entire distance at a fixed speed. This time I was able to run the entire distance at 6.3 mph. I signed up to run the "Bolder Boulder" and to my delight ran it in under 1 hour!
Now, four days a week I run 90% of the distance I want to run, and the remaining 10% I run a series of sprints and walks. A fifth day I run 100% at a much faster pace. The sixth day I set it slower again (around 6.5 mph) and run for a whole hour. The seventh day I rest, then start again the next week.
I have also trained for and completed a 1/2 marathon. That training was different and my post is already too long as it is, so I won't post it here. There are lots of good marathon prep programs you can find online if/when you're ready for it. I've thought about running a marathon but have yet determined to dedicate the time I'll need to prep for it.
I know my program may not be ideal, but it works for me and running is all about finding a mental space where you can achieve your running goals. I'm pretty pleased with my running accomplishments now as a 47 year old.
I have this weird mental thing with the treadmill. I'll do it, but my stupid brain wont let me chill out and keep the intensity consistent or only raise it very gradually, so that within 2 weeks its so intense I dread it and quit. Totally counter productive.
training programs for 10k and half marathon - for the treadmill workouts, look at some of the Track workouts - I would add that you should lightly jog to warmup for 10 minutes and cooldown for 5 minutes afterwards. but they offer enough variety of distance/speed intervals to make it interesting and you can assess what a target pace should be based on your fitness and the chart at the front of the program.
You should mix up 3 types of running workouts - tempo runs, splits and long runs.
For tempo runs, set up a shorter distance run, maybe 3 or 4 miles, and run it at a good pace (let's say a 5k race pace). 1 mile warmup, tempo run, 1 mile cool down.
I would start running 1/4 mile splits. 1 mile warmup, then run a 1/4 at a pace faster than your 5k pace. Say your 5k pace is 8-minute miles, that would be an average 2-minute quarter, so run your 1/4 splits at 1:45. Run 4-6 1/4 mile splits with 1/4 mile "recovery" in between each split.
Lastly, long runs, 8+ miles at a more leisurely pace. go 8 miles first week, then 10, then 12. You'll build up endurance that way. Good luck!
You're going to have to work up to it, but I rarely run longer than a mile...
Start with a .5 mile warmup at 7mph then increasing the speed by .5mph every .1 mile to end at 9mph
Do this...take a break of 2min between each sprint.
2 quarter mile sprints at 9mph
2 quarter mile sprints at 9.5mph
2 quarter mile sprints at 10mph
Finish up with 1 mile jog at about 7.5mph
I do this (but a little faster for each sprint) to get ready for my PFT and CFT. I haven't ran a 3 mile straight (other than for my tests or trail running) in years.
I only started running in my late 40's and now +50 I run 3 miles as that seems like a good amount for me. I can run sub 7 minute miles for 3 but maybe average 7:30 - 7:45. Push it, baby!!
I only started running in my late 40's and now +50 I run 3 miles as that seems like a good amount for me. I can run sub 7 minute miles for 3 but maybe average 7:30 - 7:45. Push it, baby!!
I only started running in my late 40's and now +50 I run 3 miles as that seems like a good amount for me. I can run sub 7 minute miles for 3 but maybe average 7:30 - 7:45. Push it, baby!!
lol since I go to the gym in the morning before work
Oh god no, no 5K for me lol.. I was just trying to get back into running shape before I run the track outside. 1.5 mile run
But you wussed out and moved back North. Pfft.
But you wussed out and moved back North. Pfft.
I've done that before and holy shit that was rough lol
BTW, this guy got hit by a train filming videos.
https://www.youtube.com/watch?v=WVrjlRVki5s - ( New Window )
5 min walk 4.0 mph
2 min run 7.8 mph
1 min walk 3.0
2 min run 7.8
1 min walk 3.0
2 min run 8.1
1 min walk 3.0
2 min run 8.1
1 min walk 3.0
2 min run 8.4
1 min walk 3.0
2 min run 8.4
1 min walk 3.0
2 min run 8.7
1 min walk 3.0
2 min run 8.7
1 min walk 3.0
2 min run 9.0
1 min walk 3.0
2 min run 9.0
1 min walk 3.0
Cool down - It's a killer - up the incline if it gets easy
Be careful at the higher speeds on the treadmill
I would take it slow the first week or two, can easily strain something.
HIIT on a treadmill - ( New Window )
1) ramp up/ramp down time of the belt
2) it's very risky to all out sprint on a treadmill
for HIIT, a bike or even elliptical is better
1) ramp up/ramp down time of the belt
2) it's very risky to all out sprint on a treadmill
for HIIT, a bike or even elliptical is better
True I love the bike for HIIT but for treadmill I'll usually add a middle interval to help with that. So it's basically something like:
1) 30-45 secs at 4 MPH
1) 30-45 secs at 7 MPH
1) 30-45 secs at 10-12 MPH
You'll appreciate it when you hit the track.
Here's what I did to go from not running at all to running 10k every day under 54 minutes at around age 34. Hopefully you can learn from the mistakes I made.
I started by picking a distance and tried to run it. First, I ran 1/2 mile downhill. I was exhausted and needed to call my wife to come pick me up, because there was no way I was running back uphill.
I then started trying to run for a fixed period of time - I wanted to be able to run for a short period, like 20 minutes. This sucked and for a long time I was unable to run the duration. I had to keep going shorter and shorter - bottom line, it was ineffective.
Finally, after several weeks of trying, I went running in the hills behind my office. The hills were difficult and rocky, and I was unable to run but had to go slowly, not even running really but barely jogging and at times just walking/climbing slowly. To my surprise after 90 minutes of running in the hills I still had energy to keep going.
So I decided that my problem was that I was running too fast. I slowed my pace down and was able to go as long as I wanted to. I finally had hope that I could become a distance runner.
I then tried improving my pace. At first, I just tried to improve my pace. So I would get on the treadmill at say 4 mph and jog it for an hour. After several days I tried going to 4.1 mph and found I could do that okay. This is when I ran my first 5k.
Gradually I increased the pace, but still found that 6 mph was too fast for me to run for a whole hour. The good news was that I was now easily able to run a 5k, the bad news was that it was taking me like 40 minutes (give or take) and I wasn't really improving like I wanted to.
So I went back to running for distance. I set the distance on the treadmill for 10k, which was the distance I wanted to run for my next race. I could run it just fine at about 5.5 mph, and sometimes maybe I could get really close to 6 mph, like 5.8 or 5.9.
I started keeping track of how long I could run 6 mph for, and before long I noticed I could run about 90% of the way at 6 mph before I'd have to slow down. I'd finish the 10k run by walking. The next few times I'd run about 90% of the distance, then I'd walk for a bit, then run again. Each time I ran I'd increase the speed I ran at for a while.
For example, I'd run 5.6 miles at 6 mph, then walk for a couple of minutes. Then I'd set the treadmill for 7 mph, run that for maybe 30 seconds, then walk again. Then 8.5 and walk, then 10 and walk.
Within a week I tried running the entire distance at a fixed speed. This time I was able to run the entire distance at 6.3 mph. I signed up to run the "Bolder Boulder" and to my delight ran it in under 1 hour!
Now, four days a week I run 90% of the distance I want to run, and the remaining 10% I run a series of sprints and walks. A fifth day I run 100% at a much faster pace. The sixth day I set it slower again (around 6.5 mph) and run for a whole hour. The seventh day I rest, then start again the next week.
I have also trained for and completed a 1/2 marathon. That training was different and my post is already too long as it is, so I won't post it here. There are lots of good marathon prep programs you can find online if/when you're ready for it. I've thought about running a marathon but have yet determined to dedicate the time I'll need to prep for it.
I know my program may not be ideal, but it works for me and running is all about finding a mental space where you can achieve your running goals. I'm pretty pleased with my running accomplishments now as a 47 year old.
Hope this helps.
For tempo runs, set up a shorter distance run, maybe 3 or 4 miles, and run it at a good pace (let's say a 5k race pace). 1 mile warmup, tempo run, 1 mile cool down.
I would start running 1/4 mile splits. 1 mile warmup, then run a 1/4 at a pace faster than your 5k pace. Say your 5k pace is 8-minute miles, that would be an average 2-minute quarter, so run your 1/4 splits at 1:45. Run 4-6 1/4 mile splits with 1/4 mile "recovery" in between each split.
Lastly, long runs, 8+ miles at a more leisurely pace. go 8 miles first week, then 10, then 12. You'll build up endurance that way. Good luck!
Start with a .5 mile warmup at 7mph then increasing the speed by .5mph every .1 mile to end at 9mph
Do this...take a break of 2min between each sprint.
2 quarter mile sprints at 9mph
2 quarter mile sprints at 9.5mph
2 quarter mile sprints at 10mph
Finish up with 1 mile jog at about 7.5mph
I do this (but a little faster for each sprint) to get ready for my PFT and CFT. I haven't ran a 3 mile straight (other than for my tests or trail running) in years.
I will!!
That's pretty good Radnee!