Introduction and the first step

Blazher

Hello everyone.

just wanted to say hi.

I am 24, 5f11 and 95 kg. I only started running two months ago
Where I be lucky to do 1k before passing out and dying

I jumped on boards and checked out the fitness forums where I got some great help.

For the last two months I started off slow by running
3 times a week for 20 mins each time. As soon as I could run non stop for 20 mins I pushed it a bit more.
I had a 5k route where I would run and walk half way then walk back
After a about 6 weeks I could do the 5k non stop
So I started going for time. My first 5k run was 38mins now its 22mins.
For the last 3 weeks I have been doing two routes. A 5k flat road run and a 4k off track with hills.

Two nights ago I went for a run. I planned on doing 5k but I got in the zone and ended up doing 12k in 59,36m/s
I was over the moon with my self.
Now here is my problem. While I was doing the run I felt great. So relaxed. My ago hearth rate was 176 max 184.
When I finished I felt like I could do more.

How can I get faster. What do I d
Next. Its time to get informed.

My goal is to run the DCM next year.

And help would be great.


PS not easy doing this out on a blackberry. So forgive me

chinguetti

Well done Blazhar on the running thus far and thats a real good time for 12kms. Started running this time last year in the gym and did the Jingle Bells run last year and now hooked doing 2 or 3 times a week for a 5 to 7 kms run on average. Try to do longer run at the weekend. So have been thinking along the same lines. Did a few runs in the summer in the Park and have signed myself up to the Connemara Half in March and hope to do the real thing in Cork in June.

Others on here would be far better on the advice but i think you need to find a program to suit you that includes interval training and speed work to get faster. Hal Higdon and Run Republic are the two best i've found on the web but i haven't done any speed training as starting that on 1st Jan 09. However my times have come down a fair bit and just over 44 mins for Aware 10 kms yesterday which is a huge chunk off my last 10 kms in May.

Keep it up and well done again

dna_leri

Blazher wrote: »

My first 5k run was 38mins now its 22mins.

22mins for 5K after 2 months running is pretty impressive!

Sounds like you are ready to start a training program such as you will find on www.halhigdon.com

To keep motivated you might want to set some intermediate goals before DCM, maybe even a 5K race in the coming weeks and/or a 10K in Spring.

To avoid injury, most will advise increasing mileage slowly, not more than 10% per week.

buck65

Are you sure you ran 5k in 22mins? After 2 months this seems impossible to me!
That's 7 min per mile pace!!

cfitz

Join a good club with a good coach. Train diligently. Look after your body. Be ambitious. Eat well.

cfitz

buck65 wrote: »

Are you sure you ran 5k in 22mins? After 2 months this seems impossible to me!
That's 7 min per mile pace!!

It's far from impossible. If you took a classroom of Leaving Cert students out to a 5k race, a few of them would probably run faster than that.

buck65

In 2 months training starting at a walk / run level as the OP did?
I very much doubt it, from my experience a 9 or 10 min per mile pace would be normal for the first few months of training and only through putting in a few 10ks or speed work would you drop down to 8 mins a mile pace. To run 7 min miles after just 2 months at 3 times per week to me is amazing ( that equates to aprox 24 sessions)
Fair play if this time is correct, I would expect that the OP has a natural running ability to say the least.

Blazher

Hi all.<br />
<br />
Thanks for all the replys. Trust me when I say how shocked and impressed at the same time with my progress<br />
<br />
I normally run 3-4 times a week. Doing a 4k off track route at a fast pace. And some 5k slow road route.<br />
I am going to do some more 12k runs. <br />
<br />
The problem is I am still learning about running. I used to hate it. <br />
Once I learn how to read my body better I will get faster.<br />
<br />
I will have a look at that running plan thank you.