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Runners of the OT: Precentages?
Posted on 3/24/15 at 8:09 am
Posted on 3/24/15 at 8:09 am
While in the gym yesterday, began talking with a guy who's there almost everyday and logs 6-7 miles per day. I'm currently doing Couch to 10k, and about to hit the 3 mile marker again(did couch to 5k a while back).
So i ask him for some tips on busting past the 3 mile mark b/c lately it feels like it's taking everything i have to make it there.
He tells me after the 3 mile mark, it's all about percentages. Of course, i acted like i knew what he was talking about due to being short on time and having to get to my desk to start the day.
Anyone care to explain what he meant?
So i ask him for some tips on busting past the 3 mile mark b/c lately it feels like it's taking everything i have to make it there.
He tells me after the 3 mile mark, it's all about percentages. Of course, i acted like i knew what he was talking about due to being short on time and having to get to my desk to start the day.
Anyone care to explain what he meant?
Posted on 3/24/15 at 8:13 am to Black
I assume he means increase your distance by say 10% each week on your "long" run.
Over a period of time, you'll reach your goal pretty easily. Honestly once you are in good shape, after 5 miles or so get's easy on your lung capacity (as in I don't find myself that much more winded running 5 miles compared to 8 miles). You're building up your legs to go further at that point.
Over a period of time, you'll reach your goal pretty easily. Honestly once you are in good shape, after 5 miles or so get's easy on your lung capacity (as in I don't find myself that much more winded running 5 miles compared to 8 miles). You're building up your legs to go further at that point.
This post was edited on 3/24/15 at 8:15 am
Posted on 3/24/15 at 8:22 am to Black
quote:
feels like it's taking everything i have to make it there
Physically as in legs aching etc or breathing wise? I wonder if you're trying to run too fast. I'm coming back from 2 knee surgeries and am going back to heart rate training ... running by hr rather than pace and at the end of an assigned time/distance feel like I could keep going. Key is to make it an EASY run.
And I'm still a novice runner (3 years this month) but I'd also assume that the %ages mean to increases and yes the C to 10k program would factor that in I would assume.
Posted on 3/24/15 at 8:24 am to Black
I don't know about percentages, but the nike run app has programs for different distances at different levels of training intensity. Just a little langniappe if you wanted to try this route too. Good luck.
Posted on 3/24/15 at 8:28 am to Black
How many days a week are you running? I made up a method to follow some time ago when trying to add miles to my routine. If I run three days a week for example, I make one my "long run". So I may run 2,2, & 4. Do that for two weeks or so, then run 3,3, &6. And so on. Again, I made that up, but it worked for me.
Posted on 3/24/15 at 8:29 am to Black
quote:
So i ask him for some tips on busting past the 3 mile mark b/c lately it feels like it's taking everything i have to make it there.
mix it up
run somewhere different or run your normal route backwards
Posted on 3/24/15 at 9:00 am to Black
I would get off the treadmill, it is much easier to get your mind off of running when that light up track is not staring you in the face. Also, I sometimes take a day and just run sprints, leaves me sore as hell but I feel like my breathing when jogging is much better.
another tip is don't follow the app blindly, if you are feeling good on your short day keep going. The app doesn't take into acct how your body feels feels, some days you just get amped to keep running. Take advantage of it. if I know I am planning to run 6 miles, my body gets tired at 5. If I plan on running 3, my body gets tired at 2.5. It can be difficult to get past the mind games associated with running.
One more thing, if you are in br go do the lakes. Once you get halfway, you are forced to finish.
another tip is don't follow the app blindly, if you are feeling good on your short day keep going. The app doesn't take into acct how your body feels feels, some days you just get amped to keep running. Take advantage of it. if I know I am planning to run 6 miles, my body gets tired at 5. If I plan on running 3, my body gets tired at 2.5. It can be difficult to get past the mind games associated with running.
One more thing, if you are in br go do the lakes. Once you get halfway, you are forced to finish.
Posted on 3/24/15 at 12:52 pm to Black
quote:
So i ask him for some tips on busting past the 3 mile mark b/c lately it feels like it's taking everything i have to make it there.
For your weekly long run, have some one drop you off 6 miles from home and start your run there. You'll be running 6 miles before you know it!
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