- My Forums
- Tiger Rant
- LSU Recruiting
- SEC Rant
- Saints Talk
- Pelicans Talk
- More Sports Board
- Fantasy Sports
- Golf Board
- Soccer Board
- O-T Lounge
- Tech Board
- Home/Garden Board
- Outdoor Board
- Health/Fitness Board
- Movie/TV Board
- Book Board
- Music Board
- Political Talk
- Money Talk
- Fark Board
- Gaming Board
- Travel Board
- Food/Drink Board
- Ticket Exchange
- TD Help Board
Customize My Forums- View All Forums
- Show Left Links
- Topic Sort Options
- Trending Topics
- Recent Topics
- Active Topics
Started By
Message
How to break through a running plateau
Posted on 3/16/24 at 10:45 am
Posted on 3/16/24 at 10:45 am
So I started running at the beginning of the year at probably mid to high 22:00s 5ks and for the 6-8 weeks was making clear gains, ran a 20:41 in Auburn a month ago. The last 6 weeks or so I've kind of settled in around 21:00 5k give or take and 6 min mile. My goal is to get under 20:00. I know it's not linear and I wasn't going to keep knocking off :30 or so every 2-3 weeks but I also want to feel like I'm getting closer and right now I don't.
I'm currently doing probably 2 days of 3 mile "easy runs", 2 days of some type of speed work mixed, and 1 day of a 5 mile or so run and two rest days.
Other than doing more jumping jacks, what is the best way to increase speed, particularly over the last mile? Just keep at it and be patient, increased miles, more cross/training non-running related cardio, increased speed work, do more leg strengthening exercises? Somebody give me some tips.
I'm currently doing probably 2 days of 3 mile "easy runs", 2 days of some type of speed work mixed, and 1 day of a 5 mile or so run and two rest days.
Other than doing more jumping jacks, what is the best way to increase speed, particularly over the last mile? Just keep at it and be patient, increased miles, more cross/training non-running related cardio, increased speed work, do more leg strengthening exercises? Somebody give me some tips.
This post was edited on 3/16/24 at 12:04 pm
3
Posted on 3/16/24 at 12:03 pm to RandySavage
So a few things:
1. 3 months is nothing in the grand scheme of running. A lot of the people you see posting great times have years of lifetime miles built up. You'll see progress as you keep doing what you're doing
2. You need to add more mileage. The rule of thumb is 10% increase per week, with the 4th week being kind of a de-load week. I'd gradually add distance to those easy runs and the long run while keeping your speed work the same and see how your body reacts to that
As far as your last paragraph, I'd need more info. What do you feel like is holding you back from running something faster? Leg fatigue, inadequate cardio, etc?
1. 3 months is nothing in the grand scheme of running. A lot of the people you see posting great times have years of lifetime miles built up. You'll see progress as you keep doing what you're doing
2. You need to add more mileage. The rule of thumb is 10% increase per week, with the 4th week being kind of a de-load week. I'd gradually add distance to those easy runs and the long run while keeping your speed work the same and see how your body reacts to that
As far as your last paragraph, I'd need more info. What do you feel like is holding you back from running something faster? Leg fatigue, inadequate cardio, etc?
Posted on 3/16/24 at 12:52 pm to RandySavage
quote:
I'm currently doing probably 2 days of 3 mile "easy runs", 2 days of some type of speed work mixed, and 1 day of a 5 mile or so run and two rest days.
So about 15 miles per week?
You need more mileage. 5K is distance running and should be treated as such. Building your aerobic capacity is crucial before optimizing your speed.
Posted on 3/16/24 at 9:37 pm to RandySavage
Weird as this may sound: try taking 3-4 weeks off. Just my opinion. I I always see my best plateau busting gains shortly after starting back from a significant break. Same with lifting.
This post was edited on 3/17/24 at 2:48 pm
Page 1 of 1
Popular
Back to top
Follow TigerDroppings for LSU Football News