Runners

PhillyGal34

I'm back into running after a long hiatus... As in multiple years. I'm no where close to where I used to be when I ran broad street 5 years ago but want to increase my speed and endurance and get back to running 5ks at least. I've seen the couch to 5k app but I think I'm beyond that. Do I just skip ahead in the program? Are there other apps or programs that can coach me while I'm running? Or other suggestions? I often run at night so it's hard to run and keep track of timing.

Thanks!

Eta- I run 4-5 days a week. The couch to 5k or 10k are only three days a week so even if I do them I'm not sure what to do the other days.

tracyd21

I started the c25k app at week 5.  

I would do something else the other 1-2 days, so you're only running 3x/week.  walking, yoga, weights, biking, swim, etc.  Last time I ran Broad Street I was running too much and aggravated my IT band.  So now I won't run more than 3 days a week and try to do something else at least once a week.  

DH and I have the Gorilla Workout app, which is a pretty decent way to get challenging workout in fast.  It all body-weight exercises like squats, lunges, plyometrics, etc.

SJU1982

I'd also suggest starting further along in a 5k program if you think the beggining is too easy. 

I find that running 3x a week work's best for me.  Whenever I start adding additional days, I either get tired of running or injured.  The other 2-3 days per week, I watch a p90x dvd or some Jillian Michaels.

erbur78

I suggest downloading the Runner's World Smart Coach app.  It takes your current fitness level, combined with your most recent race time (of any distance), the number of days per week you plan to run, as well as the intensity and creates a plan to follow.  

As for timing your runs, buy yourself a cheap digital watch (less than $10 at Target). 

Don't be too hard on your time/endurance after a long hiatus from running. The key to building your endurance are long, slow runs.  Speed will improve with speedwork and other non-running workouts where you have small, explosive activities spread out through the workout.  A good example is rowing for 1,000 meters, then doing 20 pushups as fast as possible (explosive energy) and back to rowing. 

PhillyGal34

Thanks guys! I really appreciate the tips.  I got so excited about loving to run again that I am sure I was overdoing it with the days per week.  I am hoping the rain holds out tonight so I can go for a run though... I just got a new pair of Brooks and really want to try them out!!!! If not I'll do Turbofire and do one of the HIIT trainings that include the explosions like you said!

we are doing a 5k in a few weeks and my goal is simply to run it all.  I know I won't do it as quickly as I used to but I want to try not to walk at all.  I did a practice 5k this weekend and ran about 2.3 miles of it (I did have to take short walking breaks) so I'm sure if I keep at it I can do it!

erbur78

Great work! I am sure you'll have no problem running the entire 5K.   And the excitement of the race will help keep your adrenaline pumped.  Don't be so hard on yourself about the walking breaks.  With the long distance stuff that my husband and I run, there is well-accepted school of thought that advocates for small walking breaks in the midst of race as a way of allowing the body to go further/longer.   

PhillyGal34

So I'm coming for more advice. I've cut back running to 3-4 times a week. Basically every other day. My speed and endurance are getting much better so here are my follow up questions.

Is it better to take one longer walking break or several small ones? Does it matter? I tend to take a few 5-15 second walking breaks after the first 1.5 miles.

If my short term goal is a 5k should I be running that frequently or should that be my long day? Should my long day me longer than my goal?

Thank you!!!

PhillyGal34

Also the only smart coach app I can find is in Spanish :-(

erbur78

PhillyGal34 said:

Also the only smart coach app I can find is in Spanish :-(

smartcoach.runnersworld.com/smartcoach

erbur78

PhillyGal34 said:

So I'm coming for more advice. I've cut back running to 3-4 times a week. Basically every other day. My speed and endurance are getting much better so here are my follow up questions.

Is it better to take one longer walking break or several small ones? IMO, I prefer small ones because the longer I walk, the suckier I feel when starting back up again.  Does it matter? It doesn't matter. Personal preference.  I tend to take a few 5-15 second walking breaks after the first 1.5 miles. To challenge yourself, try increasing that distance from 1.5 miles to 1.75/2. 

If my short term goal is a 5k should I be running that frequently or should that be my long day? What's the goal for the 5K? To run without stopping? To improve upon your time leading up to the race? Focus on the goal  Should my long day me longer than my goal? With longer distance racing, your "long day" is never longer than your race distance. It's a 5K, so you are probably able to handle a weekend run of 4-5 miles, right? Are you trying for a longer race distance after the 5K? You may want to wait until after the 5K to start building your distance.  Thank you!!!

Here's an example of what I do for 5K training:
There's a specific November 5K that I usually prep for beginning in October. Until then, I am usually training or racing longer distances (halves and longer), which means my pace in those long distances are slower per mile.  My goal for the 5Kis SPEED, so I need to remind my legs how to turnover fast with speedwork.  I set the treadmill for 30 minutes and do an off/on cycle of a half mile of recovery followed by a mile of speed until the timer runs out.  By then, I've run about 4+ miles at varying speeds even though the race is a shorter distance, it gets the legs prepared to turnover more quickly than they did all summer long. 

PhillyGal34

Thanks! I was looking for the app on my iphone... they have one in spanish, no fair that it is not in English!

My goal is that I'd like to finish in less than 31 minutes.  yesterday i did the 5k (practice) yesterday in 33:49 and that's including a few short walks and having to cross streets and stuff.  So I think I can definitely push myself to 31 in a month. I also think I could run faster than I have been but I don't know my limits so I don't want to push too hard in that first mile and then burn out. 

I was only running to one mile then I'd walk so I'm slowly pushing that back too.  I've only been back to running for about a month so I'm pretty proud about how far I've come.  My split time has gone from about 12:30 to 10:55 yesterday.  I know that's mostly because I'm not walking as much of it. 

I really appreciate all your advice! I will try to do a 4 mile run this weekend.  I'd like to try to run a 10k but I'm not sure I'd be ready for that before it gets too cold out and maybe Broad Street again next year but that's still a long time so I'm not focusing on that for now. 

MsKellDel

I have nothing to add since I still consider myself a novice. Just want to whine that I'm on week three of no runs due to some health issues and I'm miserable!

erbur78

MsKellDel said:

I have nothing to add since I still consider myself a novice. Just want to whine that I'm on week three of no runs due to some health issues and I'm miserable!

Hang in there! If it's injury-related, remember REST is just as important as training.  You will be back in the sneakers in no time.