General Discussion Triathlon Talk » I don't know what I am doing.... Rss Feed  
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2011-02-21 7:44 PM

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Subject: I don't know what I am doing....

But here is what I do.  I have been running 6.5 to 7.5 miles on a treadmill lately. This is what I have cobbled together based on some reading in a major running magazine.

How's it look?  This should make me run longer and faster for any 3 to 5 mile runs right?

Warm up 0-1K          10 min/mile pace
Step up- 1-2k            7 min/mile pace
Run- 2-4K                  7.5 min/mile pace
Really run- 4-7.5k      6.98 min/mile pace
Run- 7.5-9K                7.5 min/mile

walk next tenth of mile
Sprint 1/4 mile            6.3  min/mile pace
walk tenth mile
Sprint 1/4 mile            6.3  min/mile pace
walk tenth mile

Sprint  1/4 mile            6 min/mile
walk tenth
Sprint 1/4 mile               6 min/mile

 



2011-02-21 7:50 PM
in reply to: #3365996

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Subject: RE: I don't know what I am doing....
what are you training for ?
2011-02-21 7:55 PM
in reply to: #3365996

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Subject: RE: I don't know what I am doing....
That's kinda what I do because its boring to do the same speed on a treadmill.  Or something close to that.  There's nothing wrong with what you are doing but keep in mind you don't have to run hard all the time, some days you can take it easy and it will improve your times as well.  In fact its better to prevent injury.  I'm a big fan of intervals, every really fast guy I know swears by them however I would just run at a slower pace instead of walk.
2011-02-21 7:57 PM
in reply to: #3365996

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Subject: RE: I don't know what I am doing....
Interesting approach, I've never done much on treadmills. BTW 8K= 5 miles...
If I weren't on the treadmil and wanted to do 3-5 miles with some hard stuff thrown in I'd try something like below...
1 mile warm up
3x1 mile @ 7minute pace with a couple minutes break in between (maybe this could be the walks on the treadmill)
1 mile cool down.

If you wanted to do something steady with no intervals and no breaks...
1 mile warm up
3 miles 7:15 pace
1 mile cool down.
Warm up and cool down for each example @ 8 min. pace

It looks like you're trying to be too specific maybe a simpler approach would make things easier especially on the treadmill. What is your background? What are you training for?
2011-02-21 8:30 PM
in reply to: #3365996

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Subject: RE: I don't know what I am doing....
There is this series of races in the area; eight races over the course of March to Thanksgiving.  If you do them you get a free coat from a local running store.

Its a few of 5K's, 5 miles and one ten.

I trained all summer last year and did one sprint tri in September 2010 (first time ever in race).  I am looking to add some more events to the mix this year.

So I guess I am not really training for anything in particular, I just want to up my distance to be able to do 10 miles in August but also get faster at the 5K and 5 mile.  I have no real running background or training mates.  I just read runners world and try to pickup the things that real runners do.

2011-02-21 8:50 PM
in reply to: #3366058

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Subject: RE: I don't know what I am doing....
Flapjack - 2011-02-21 9:30 PM There is this series of races in the area; eight races over the course of March to Thanksgiving.  If you do them you get a free coat from a local running store.

Its a few of 5K's, 5 miles and one ten.

I trained all summer last year and did one sprint tri in September 2010 (first time ever in race).  I am looking to add some more events to the mix this year.

So I guess I am not really training for anything in particular, I just want to up my distance to be able to do 10 miles in August but also get faster at the 5K and 5 mile.  I have no real running background or training mates.  I just read runners world and try to pickup the things that real runners do.



Runner's world=joggers world (sorry for being harsh) on second thought its good for some things and not so good for others.

Stick to the 10% increase rule as long as you have some time to build up before that 10 mile race. I would spend more time doing distance and a mix of steady runs at a hard pace, and then some interval workouts. Maybe one of each type of workout per week. Get your long run up to or over an hour by the time the series is over. Get outside on the pavement and get used to where you'll be racing. Good luck, train hard and you'll be happy with your progress I'm sure.


2011-02-21 9:00 PM
in reply to: #3365996

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Subject: RE: I don't know what I am doing....
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