Another thread looking for running advice

richiemack

Sorry to start another one but I came on to see if anyone could gimme advice, and saw theres others asking simimlar q's, must be the time of year!!
Anyhow after a season of triathlon plagued with running injuries Ive had a couple of months off, and been going to a rolfer, excellent guy, and I'm a new man.
Doing my best now to run 20k a week, when Im not too busy with swimming/cycling/family stuff. I try and get two slow runs in, both of which are 9.2km, and I run them in 56mins. My best 5k race during the summer was 25.07 on a hilly course (injury free).
I want to keep away from speed sessions to condition my legs to running regularly, as Im fairly new to the sport, and assumed that these two runs would be good for the next few months. Can anyone offer any other advice? I as thinking of gradually adding a few kms onto one of the sessions over time and keeping one 10km session.

richiemack

I know I put a **** title on the thread, but has anyone any feedback?

tunney

richiemack wrote: »

Sorry to start another one but I came on to see if anyone could gimme advice, and saw theres others asking simimlar q's, must be the time of year!!
Anyhow after a season of triathlon plagued with running injuries Ive had a couple of months off, and been going to a rolfer, excellent guy, and I'm a new man.
Doing my best now to run 20k a week, when Im not too busy with swimming/cycling/family stuff. I try and get two slow runs in, both of which are 9.2km, and I run them in 56mins. My best 5k race during the summer was 25.07 on a hilly course (injury free).
I want to keep away from speed sessions to condition my legs to running regularly, as Im fairly new to the sport, and assumed that these two runs would be good for the next few months. Can anyone offer any other advice? I as thinking of gradually adding a few kms onto one of the sessions over time and keeping one 10km session.

Why two x 10km? Why not 4x5km?

richiemack

Eh two by ten, as I run twice a week, and have cycling swimming, and a life too

tunney

richiemack wrote: »

Eh two by ten, as I run twice a week, and have cycling swimming, and a life too

I also swim and cycle and have a life and can still run more than twice a week.

Twice a week is maintence mode really, at best, - you need to run more frequency at first and definitely more volume.

You can stick to running 10km twice a week but then why ask for advice?

richiemack

Ive the two sessions a week and at the moment Im running them both at 10km, what Im asking is to get more out of these two sessions, what should I do

tunney

richiemack wrote: »

Ive the two sessions a week and at the moment Im running them both at 10km, what Im asking is to get more out of these two sessions, what should I do

Bar making one of them 40km, I'd have said not that much.

You've ruled out speed work.
You've ruled out running more often.

mloc123

My 2c and based on what I have done... Out of the 3 disciplines running is my weakest, I know this from looking at my results from last year in both tris and straight races.

Based on that I have made the first half of my base period this year run centric, I have dropped a bike session to do this. I'm training between 8-12 hours a week.. depending on peaks etc.. and manage to get 4/5 runs in along with 3 swims and 2 bikes.

As for injuries, concentrate on your running style... mid foot, high cadence etc.. I have been working on this for 2 months and already I have noticed a huge change in how I feel after a run.. I am/was a heavy over pronator and now run in light weight neutral shoes with no issues.

As for life,job and the rest... who doesn't.