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re: What is a decent time for a 5k?
Posted on 6/8/15 at 3:09 pm to thibtigerfan
Posted on 6/8/15 at 3:09 pm to thibtigerfan
I am really sore about 24 hours after a leg workout and the following day. Makes it tough to have a decent run.
3
Posted on 6/8/15 at 3:28 pm to Casty McBoozer
quote:
Summer is definitely not the best time for a 5K.
No, but it's a good time for building your base for races when the weather is cooler.
And I'll agree with the others, after you have a decent base then interval/speed/hill training is the key to getting faster. For a couple of months I was running mid 24 minute 5K's. Then I started running intervals of speed and hills. It was surprising to me how quickly my times improved.
Posted on 6/8/15 at 3:31 pm to mouton
quote:
Makes it tough to have a decent run
Not all runs have to be fast or hard to be decent.
Junk miles are miles that are not ran with a specific purpose in mind, not necessarily slow miles.
For example, if it is the day after leg day and you want to run, go to the track and do 200s above 10K pace, then walk 100 then slow jog the other 100. Do a .5 mi warm up, then 10 reps of that, then a .5 mi cool down and boom....active recovery. Focus on good form, light and quick feet.
Or, integrate Jeff Galloways methods of a walk to run ration. Jog for 3 minutes, and walk for two minutes.
Posted on 6/8/15 at 3:53 pm to mouton
Do your intervals, sprints, and shorter runs after leg days.
Back in the track days we had morning workout sessions with squats and deadlifts, then hit the track in the afternoon for serious speed/strength workouts. That was rough but got thru it with good stretching and ice.
Back in the track days we had morning workout sessions with squats and deadlifts, then hit the track in the afternoon for serious speed/strength workouts. That was rough but got thru it with good stretching and ice.
Posted on 6/8/15 at 4:06 pm to mouton
quote:
I tell you it is humbling being a gym rat and having a six pack and all that shite thinking you are in great shape and having chubby women passing you!!
This is a bugapaintrain level subtle brag.
"I know you OT ballers put me to shame, I only hook up with 7-10 supermodels per week lol!"
Posted on 6/8/15 at 4:16 pm to mouton
I do legs on Thursday which gives me until saturday off before I run again
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