Thread hijak alert- Hey mate can I "run" something by you.
sure np !
I want to run twice a week and eventually build up to a decent 5k time in the future (5-6 months away). I was thinking something faster 1 day (intervals/sprints/etc) and 1 slowish day (building from 3-5-10ish). End goal is a relatively fast 5k time and some overall endurance. Any advice?
nice!
imho, the more "volume buildup" you can do, the better. it's more important than speed training, especially early on. BUT, it's easy to work that in on the speed day.
your speed day can consist of:
- very light but "long" warmup (ie 1 mile to start)
- intervals/strides: don't be so strict with work/rest ratios early on, ie if you want to do 4 x 400 @ 5k pace (and eventually 8-10 x 400 or 4-6 x 800, or 3 x 1k), try to get it done given whatever work/rest ratio you want, but don't be disappointed/upset if you need to take more recovery etc. even at the correct paces, intervals aren't easy. so don't be super strict with them. try to keep it mentally stress free & fun.
- very light but "long" cooldown (ie 1 mile to start) .. can eventually finish off w/ however long you feel comfortable with that day.
volume day could simply be:
- light & steady, building up safely, anywhere from 15 minutes to an hour as the weeks progress.
imho, don't need tempo or anything like that. the interval/sprint stuff is a great idea because it's fun, keeps your body strong, & it's effective at throwing in some lactic acid. the more long/light stuff you get in, the stronger your heart/lungs will get.
one very important thing the light steady long running does, is give you an opportunity to learn how to relax while running. it's extremely important.
also if possible, do as much stuff on softer surfaces as you can .. soft ie inside of track grass, baseball/futbol field grass etc. i'd do most of my stuff on soft surfaces, then just race on concrete, no problem. soft surfaces keep you healthier & make you stronger.
finally, any sign of issues creeping up, take it serious. running injuries are vicious, but almost always have precursors. need to know when to back off etc.
even the very light stuff can end up causing issues, so have to just listen very carefully to the body, then you're good. don't run through injuries etc.
taking time off or missing days won't hurt you too much. it hurts more mentally than physically.
just my quick 2 cents!
pc!
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