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OT - Question for the runners

(12 posts)
  • Started 11 years ago by Smudge
  • Latest reply from bruce_mcadam
  • This topic is not resolved

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  1. Smudge
    Member

    As I know there are at least a couple of runners on here, a wee off topic question...

    I want, (for reasons that are unimportant and could probably be justifiably placed under the heading "mid life crisis lol) by November to be able to run a 1.5 mile fitness test in 9 min 30sec or less, currently I can (just about!) manage a 10 min 30-40sec, (and with my wee legs, getting faster is hard!)

    I have approx 1/2 an hour gym/training time lunchtime Tues - Fridays and my commute (currently done by bike) is 6 miles each way. Training time outwith these slots is very difficult.

    So... anyone got any surefire get faster running tips/training programmes you would care to share?

    Thanks :-) S

    Posted 11 years ago #

  2. Min
    Member

    Is it possible to run for any of those 6 mile commutes?

    30 minutes at lunchtime is not very much but if it is the only time you can run then spend 1 lunchtime a week doing 20 mins interval training and 1 lunchtime running pretty fast for 20 minutes (as fast as you can without blowing - aim to blow out at 20mins 1 second). Spend 5mins warming up and 5 warming down for these. Do a third where you run at an easy pace for 30 mins.

    If you can incorporate these principles into your commute in any way by say, riding in and running back it is easier. Personally I don't like running at lunchtime and am likely to just not do the training. Whatever works for you.

    Posted 11 years ago #

  3. BenN
    Member

    I've found that to up speed in a hurry Fartlek Training is invaluable - essentially randomly spaced interval sprinting. (For me this was Running round Inverleith Park at a comfortable pace, and occasional going hell for leather for 30 - 60 seconds)

    Your heart will want to part from your torso, but you should see speed benefits relatively quickly. You can do this pretty much anywhere, and can comfortably fit it into a half hour session.

    Posted 11 years ago #

  4. Dave
    Member

    I'm not a runner, but I managed a sub-45 minute 10k a couple of years ago. I trained by running at my target pace for short distances: 1km with 2 mins rest, repeat 3 times was the most I could do at the start.

    If I was to attempt your goal, I'd spent a significant proportion of your time running at 6min/mile pace. Happily, 30 mins training time will be more than enough!

    Probably you should try and get in some "base" miles too, but at the end of the day, if you can't run 100m at target pace, you certainly won't be able to run 2.5km, so it's something you can easily measure progress with :)

    Posted 11 years ago #

  5. fimm
    Member

    I'd agree with all the above - intervals/fartlek work for speed, and some longer, slower runs for endurance.

    Posted 11 years ago #

  6. remberbuck
    Member

    First, what surface will you be running your fitness time on? Be prepared for a big shock in trying to do what you can manage on a treadmill on the road.

    Second, cycling will give you the cardio vascular part, but that is it. Don't assume your 6 miles will help with the running muscles.

    Third, pay attention to what your legs are telling you. Cycling contracts your leg muscles, running demands that they stretch. Bust calves are not fun.

    Fourth, train specific. You might want to run 2 miles for confidence, but concentrate on going faster in the distance. For speed try lamp post intervals - 1 interval sprint, 1 interval jog, 2 interval sprint, 2 interval jog, 3, you get the idea, then back down to 1. Repeat if you want, but in time. For your 1.5 mile I'd do hill work rather than distance. Find something it takes 5 minutes to run up, jog down, repeat 3 times.

    Running is hard. Do too much too quickly and you will find all sorts of problems. Physios will tell you that runners are the ones who cry in the waiting room.

    Good luck!

    Oh, and get the right shoes.

    Posted 11 years ago #

  7. Charterhall
    Member

    Do you have friends/colleagues/neighbours who can run with you on occasion ? Will work wonders if they are a little bit faster than you.

    Posted 11 years ago #

  8. DaveC
    Member

    Aye try cycling to work one morning, then jogging back in the evening. Then next day run to work and cycle back. Remember to stretch before hand and start off slowly until your warmed up.

    I have to admit I gave up running when I left the TA. I hate the boredom of running. I used to go to airobics and Circuit training which was much more exciting and meant that when the old BFT came round I could blast it.

    I can put you in touch with a runner from your home town who is also in the Clarion cycling club. He's a similar build to you.

    Posted 11 years ago #

  9. Smudge
    Member

    Thanks all, some good pointers there. Will have a think (and keep on running!) :-)

    Posted 11 years ago #

  10. Bruce
    Member

    I run pretty regulary 6 miles from and to work and manage about 7-8 minute mile pace, what you are looking at is 6min 20 second pace per mile.

    I know it is different as it is a short burst of pace but even sustaining this for 1.5 miles might be difficult.

    I can only recommend getting decent shoes and making sure you don't go too hard at first.

    I am not the most experienced runner but I think you would need to get a lot of miles under you belt to achieve this goal.

    Posted 11 years ago #

  11. Min
    Member

    Dave - stretching before exercise has gone out of fashion doncha know.

    I was very pleased about that because I have never bothered with it so was delighted to find that it actually causes earthquakes, glacial melting and the Daily Mail. And makes injury more likely (apparently).

    Exercise is a bit like food. One day it saves you, the next it kills. I just go with what I like!

    Posted 11 years ago #

  12. bruce_mcadam
    Member

    You're aiming for a bit faster than 4mins per km. That's fairly fast for someone who doesn't run much, but at least you won't be doing it for a long time (little more than one loop of the Meadows).

    If you want to run fast, you have to train fast. You can't train for speed over the distance you intend to race (and especially not over longer distances).

    November is a long way off though, so don't worry about speed for now (it's cold and the surfaces are slippery). Once it's spring or summer...

    Spend your half hour with a warm-up followed by intervals/fartlek/speed-play where you alternate going really fast for short periods (less than a minute at first), with easy recovery periods (about as long as your recovery time). E.g. you could set your watch to beep every 30s or 1min and change when you hear it. Spend 5min or so at an easy pace to cool down. Don't worry about going a long way, and if your legs are sore then have a rest day (that's when you get stronger). Aim to get your legs turning much faster than you can keep up over a longer distance, and your heart should be pounding.

    You can gradually increase the duration of the intense runs and the number of repeats, but keep mixing in very short intense sections to keep building up speed.

    Your 6 mile commute is probably too far to train for speed in your 1.5 mile trial (but great if you want to do a 1/2 marathon or longer in future).

    For comparison with other runners, see the Strava segment for the Meadows loop http://app.strava.com/segments/1572381. Click through to see the training that other runners do (look at their peak speeds over shorter distances in comparison with longer distances).

    (I'm writing as an ex-triathlete. I know that I couldn't have got good times over 3k to marathon distances without doing very short fast sessions. But I'm not a coach!).

    Posted 11 years ago #

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