Can now run 5k - now what?

ash2008

hi

i started running a few months ago and have completed a beginner runners schedule so i can now run 5k or 30mins straight (it was very similar to the couch-to-5k one).

Anyway i dont know what to do now. Just repeatedly running 30mins straight is kind of boring. Also, I still find it hard - not so much in my legs but my lungs. Im not too concerned with running much farther than 5k at the mo, but i would like to be able to run it faster than i do and also to feel a bit more comfortable when i am running i.e.- not being so breathless and feeling the burn in my lungs. My fave part of the run is the first few minutes before i start getting out of breath...id like to be able to run the whole way feeling like that. (i know if i was able to do 5k easy it wouldnt be doing a lot for my fitness, but running is great to do when im feeling a bit stressed, i dont always want it to exhaust me )

So my questions are does anyone know how i can switch up my routine, but one that doesnt involve running further. I want to try enjoy my running a bit more first before trying further distances.

And secondly, how do i improve my fitness a bit to run the 5k faster and easier? - is this just a case of having to run that distance over and over (ive already been doing so for a few weeks without much improvement in pace or fitness so far it seems)

thanks

ir666

IMHO, each run should be different.

E.G: Jog 1K, then 3 X 1K hard, with breaks in between, then 1K jog & stretch.

To get faster, some of your sessions will have to feel tough.

running the same time/effort/course all the time is not ideal.

ecoli

By not want to be running farther do you mean in races?

My advice would be either to go by a new training schedule it will be a fresh approach and hopefully develop you further. Running is a continuous accumulation like most people believe you either at yuour fittest one year when you have been training hard but you can keep building for years the total mileage will have a overall benefit or runners here will prob be able to devise something
Also bit of background into how many days you were training per week and did you have any injuries during this training time? what kind of stuff were you doing? did you include hard workouts or was it just continuous easy running?

ash2008

Thanks for both replies

im not interested in races, but also i dont want to run further because its so hard to run 5k and im finding it boring just running 5k straight, that i dont think id enjoy running further just yet. Its getting hard to motivate myself to run the 5k as it is:o Perhaps if i was able to do the 5k easier then ill want to push myself to run longer.

I try to run 3 times a week. I started in September last year. During the plan, there was occasions where i missed a week here or there. I missed about 3 weeks early on with a sore foot, but i havent had any problems since that. Sometimes i repeated certain weeks of the schedule if id missed a fortnight or so, to get myself back in the groove so to speak. I never skipped ahead.
The exact schedule i was following is the Jack Daniels white plan: http://books.google.ie/books?id=mv4gURVxf84C&pg=PA162&lpg=PA162&dq=daniels+white+plan&source=bl&ots=Ksq82BUUWc&sig=rsjOPTqSj2VjJhxO7h9LzAOFVgs&hl=en&ei=DGaQSfWJG-S1jAfR9sXBCg&sa=X&oi=book_result&resnum=1&ct=result#v=onepage&q=daniels%20white%20plan&f=false

I know ive come a long way since i started, it used to be a struggle running 3 minutes in a row . But it was easier to keep going because i had a target to get to 5k. And i had it in my head that once i coud run 5k, id be able to run it easy and it wouldnt be such a struggle...so im a little disappointed in myself that im still finding it so tough.

Ir666 - your suggestion of mixing it up that way is good, thanks


oh i forgot to add, its mostly easy running, although the last phase does incorporate some speed work

RayCun

to be honest, I think if you want to run a 5k easier, your best bets are either:
Run more 5ks (and maybe include some intervals in those runs)
Run longer distances

If you've just completed a training plan that got you to 5k, you're bound to still find it tough. It will always be 'tough' in some ways, because if you keep running, you'll want to push yourself more, and run that 5k faster.

Maybe run some different routes?

colblimp

I'd advise you to start running longer distances. The reason you're finding 5k tough is because that's all you've ever run. Once the body is used to running longer distances, 5k will seem easy.

Why not start increasing the time out running on each run? So next time you run, run for 16 minutes, turn round then run home. Do that for a couple of days then run for 17 minutes, turn round and run home etc... Before you know it you'll be running for miles and miles and you'll wonder what all the fuss was about!

menoscemo

You say you don't want to do races, but really you should sign up for one or two. They give you great motivation and you can really track your progress- you never run as fast in training as you do in a race.

As others say, it is not good to be running the same distance at the same speed all the time. Mix up your training, e.g. one day speed work (8 x 400m fast with 200m jog/walk recovery), one day 5 k easy and the last day just trying to go a little bit further each time also very easy.
Try not to go at max pace in all your runs, you will just burn yourself out and get bored, concentrate on jogging at a pace where you can maintain a conversation for most of your runs. If that means taking walking breaks, so be it!

DustyBin

Just enjoy yourself

The more you run the fitter you'll get. (clichéd but true)
I agree that one very good way to make 5k seem easier is to occasionally run a bit further, you could do this once a week or so and leave all your other runs at 5k if you want. You could also try running some bits fast and some bits slow like suggested above, but maybe do it once a week max.

You say you don't want to enter races and there's nothing wrong with that either.
Personally I enjoy them and they give you a great measure of your performance and/or improvement over time.

Running is tough, there's nothing easy about it, but it's extremely rewarding. If you're not targetting a specific time in a specific race, well then maybe leave the really heavy training sessions alone and just enjoy yourself. If you're not enjoying it then you're less likely to go out the next time.

Maybe try run in the daylight if you can to enjoy the sights of your area? Going out early in the morning you get to see a surprising amount of stuff going on around your neighborhood that your never though happened;)

Alternatively, why not bring an MP3 player with you to keep you entertained?

ecoli

Here is an eight week plan that may suit what you are looking for giving you a bit of variety while still improving unfortunately there is no escaping doing the bit longer but the one thing i will say is as your fitness improves you will find 5k easy enough that you will want to do more. The trick to any training schedule is the principle of stress and adaptation in your body to cope with the increased work load. Hard fast stuff will show short term beneifts but without some sort of mileage base to back it up you will plateau, or worse get sick or injured


Mon|Tues|Wed|Thurs|Fri|Sat|Sun
Rest| 3 m run |5 x 400 |3 m run |Rest |3 m run |5 m run
Rest| 3 m run |Fartlek |Rest |Rest |3 m run |5 m run
Rest| 3 m run |6 x 400 |3 m run |Rest |4 m run |6 m run
Rest| 3 m run |Bursts |Rest|Rest |3 m run |4 m run
Rest| 3 m run |5 x 500 |3 m run |Rest |3 m run |5 m run
Rest| 3 m run |Fartlek |Rest |Rest |3 m run |5 m run
Rest| 3 m run |7x400 |3 m run |Rest |3 m run |5 m run
Rest| 3 m run |5 x 400 |Rest |Rest |3 m run |5 m run


the 400m sessions should be done @ 5k pace roughly so for you that would be 2 min 24 seconds. If you are unable to do accurately marked distances (say on a track or with a garmin) dont worry, frun hard for two and a half minutes. Your recovery should be as long as you had doing the rep so again 2.30. Your recovery should try to be a very light jog/walk the most important thing is that you keep moving.

Fartlek
This is similar to the intervals except here you are going to do continous runnning. For the first one jog for 5-10 min to warm up the body then proceed to running the 3 minutes at a quick pace (not too fast remember you are running for a while here) follow this by 2 min at any easy pace. The idea here is that your body is stress (once again not too much) in the hard sections but never really fully recovers. 2-3 of these should be fine and then finish with 5-10 min again of easy running.
This session can be adapted to a few ratios of 5:3 min hard/easy or 2:1 but try to keep the over all time on your feet to be the same

Bursts
This is the same as an easy run except every five min you are going to go one min hard (roughly same feeling as your 400m reps) will break up the session and get you feeling good about running and will teach your legs to keep running after a sprint but with only four burst not leaving you exhausted.

Hope this gives you an idea and if not their are plenty other schedules around that you can find that will help

jcsmum

I'm finding this threat very interesting. Like the OP, I'm running since last Summer and can do a 5k now (27mins). I do find it tough and I feel that 5k is my max. I like the advise on the thread to just lengthen how much I run and that hopefully my body will adjust to this.
My running schedule is very erratic and I do a lot more walking than running per week.
I would say to the OP to enter a few 5k races. I have done 2 since Sept and I found them fantastic. The atmosphere at races really spurs you on.
Am gearing myself up to run the ladies 10k in June, so I hope to do a few more 5ks between now and then.

Goldenlady

Sorry for jumping in on someone elses thread! Looking for a bit of advice - I too enjoy running, and have completed a couple of 10ks and did the Half Marathon in Amsterdam last year have done Cork relay for the last two years and have the Great Run coming up in April, but I keep walking and running, so I might run for 10 mins and then walk for a little and so on........ thing is I want to run more. In the gym I can run on the threadmill forever, I just find it so much tougher outdoors.... Any advice? I suppose im not a complete beginner, but I just want to know where to start?????

RayCun

Slow down a little on your runs, and try to extend your running intervals slowly, a couple of minutes per week?

ecoli

jcsmum wrote: »

I'm finding this threat very interesting. Like the OP, I'm running since last Summer and can do a 5k now (27mins). I do find it tough and I feel that 5k is my max. I like the advise on the thread to just lengthen how much I run and that hopefully my body will adjust to this.
My running schedule is very erratic and I do a lot more walking than running per week.
I would say to the OP to enter a few 5k races. I have done 2 since Sept and I found them fantastic. The atmosphere at races really spurs you on.
Am gearing myself up to run the ladies 10k in June, so I hope to do a few more 5ks between now and then.

Your body will adapt this is one of the basic principles of training. 30+ min of constant running help to develop your aerobic base so if you find it tough to do over that you are going at too quick a pace.
All you runs dont have to be at the desired pace you want to go in order to develop in fact often this can be detremental to improving if you run 5k in 27 min which is a pace of 5.24 min/k your easy runs should actually be at a pace 1 min per k - 90 seconds slower. This will still help develop your aerobic capacity and benefit you makijng you stronger and faster.
Strength is speed as there is no point in being a 12 second hundred metre man if you die after 100m and you planning to run a 400m. by giving yourself enough strength to run the distance with comfort your body can maintain form and effeciency which will improve your time

jcsmum

ecoli wrote: »

Your body will adapt this is one of the basic principles of training. 30+ min of constant running help to develop your aerobic base so if you find it tough to do over that you are going at too quick a pace.
All you runs dont have to be at the desired pace you want to go in order to develop in fact often this can be detremental to improving if you run 5k in 27 min which is a pace of 5.24 min/k your easy runs should actually be at a pace 1 min per k - 90 seconds slower. This will still help develop your aerobic capacity and benefit you makijng you stronger and faster.
Strength is speed as there is no point in being a 12 second hundred metre man if you die after 100m and you planning to run a 400m. by giving yourself enough strength to run the distance with comfort your body can maintain form and effeciency which will improve your time

Thanks for that, will try to put this into practice!

menoscemo

Goldenlady wrote: »

I keep walking and running, so I might run for 10 mins and then walk for a little and so on........ thing is I want to run more. In the gym I can run on the threadmill forever, I just find it so much tougher outdoors.... Any advice? I suppose im not a complete beginner, but I just want to know where to start?????

Sounds like you are running at a pace too fast when outdoors. The treadmill is deceiving as the pace is constant and the terrain flat. Just slow down a little when running outdoors and leave the fast stuff for race day.

Jupiter36

ash2008 wrote: »

hi


Anyway i dont know what to do now. Just repeatedly running 30mins straight is kind of boring. Also, I still find it hard - not so much in my legs but my lungs. Im not too concerned with running much farther than 5k at the mo, but i would like to be able to run it faster than i do and also to feel a bit more comfortable when i am running i.e.- not being so breathless and feeling the burn in my lungs. My fave part of the run is the first few minutes before i start getting out of breath...id like to be able to run the whole way feeling like that. (i know if i was able to do 5k easy it wouldnt be doing a lot for my fitness, but running is great to do when im feeling a bit stressed, i dont always want it to exhaust me )

So my questions are does anyone know how i can switch up my routine, but one that doesnt involve running further. I want to try enjoy my running a bit more first before trying further distances.

And secondly, how do i improve my fitness a bit to run the 5k faster and easier? - is this just a case of having to run that distance over and over (ive already been doing so for a few weeks without much improvement in pace or fitness so far it seems)

thanks

A lot of good advice has been given so far. You will really notice a difference when you begin to mix it up, varying your pace, distance and doing some interval work. For what its worth, I found myself in the same situation not so long ago. I managed to work up to 5km continuous running but for a long time, it seemed like such hard work and I was slogging along making no further progress and getting very frustrated. A year ago, I bit the bullet and joined a running group/club. There are many advantages to being part of a group - your training is structured, it is very sociable and very supportive, in most clubs/groups you will find people at your level (and there are people of ALL abilities, trust me -people starting out running are often intimidated by running clubs because they think that everyone will be faster and fitter but this is not so). I haven't looked back and now the running does exhaust me when I work really hard but I can also go out and run for an hour to clear my head and come home feeling invigorated. I know its not for everyone but something to consider:) Best of luck!

ash2008

Thanks so much to everyone who has given advice, especially Ecoli for the training plan.
Im going to try to follow that - having a schedule i can cross off as i do it really helps me get motivated. I dont know if i can do it 5 days a week, but ill try up my 3 days a week to 4. I do have access to a proper track as well, so im kind of excited now

jcsmum wrote: »

I would say to the OP to enter a few 5k races. I have done 2 since Sept and I found them fantastic. The atmosphere at races really spurs you on.
Am gearing myself up to run the ladies 10k in June, so I hope to do a few more 5ks between now and then.

When i started running i was interested in doing a 5k run, until a friend (who competes in marathons) told me that its mostly kids/young teens who do the 5k and that i should start on 10k. That put me off cos im not ready for 10k by a long shot and id be embarrassed huffing and puffing my way to 5k with loads of kids flying past me
The races that you did, was there adults and beginners running too?

Jupiter36 wrote: »

I can also go out and run for an hour to clear my head and come home feeling invigorated.

THIS is exactly what i want to be able to do........someday

robinph

ash2008 wrote: »

When i started running i was interested in doing a 5k run, until a friend (who competes in marathons) told me that its mostly kids/young teens who do the 5k and that i should start on 10k. That put me off cos im not ready for 10k by a long shot and id be embarrassed huffing and puffing my way to 5k with loads of kids flying past me
The races that you did, was there adults and beginners running too?

Your friend has probably not done many 5k's. The only difference between the fields of a 5k and a marathon is that under 18's are not allowed to do the marathon, that does not make 5k races overrun with kids at all.

It could have been a 5k that was specifically targeted at a kids though, but if you were to enter the Flora Mini Marathon you'd come away from it wondering why there were so many women doing 10k's and nobody else.

menoscemo

ash2008 wrote: »

When i started running i was interested in doing a 5k run, until a friend (who competes in marathons) told me that its mostly kids/young teens who do the 5k and that i should start on 10k. That put me off cos im not ready for 10k by a long shot and id be embarrassed huffing and puffing my way to 5k with loads of kids flying past me

That's completely unture about the 5k race being over run with kids- there are a few but not too many.
Have a look through the photo's of the St patricks weekend 5k in Dublin from the weekend:
http://www.racepix.com/St-Patricks-5km-2010/racephotos/166/
as you can see, there are people of all shapes, sizes and ages running so you definately won't feel embarassed no matter what your ability.
if you are in Dublin, there is a nice 5k coming up in UCD in a fortnight:
http://www.ucd.ie/rasucd/en/ you can check the events section on this forum for info on other upcoming races.

jcsmum

When i started running i was interested in doing a 5k run, until a friend (who competes in marathons) told me that its mostly kids/young teens who do the 5k and that i should start on 10k. That put me off cos im not ready for 10k by a long shot and id be embarrassed huffing and puffing my way to 5k with loads of kids flying past me
The races that you did, was there adults and beginners running too?

I did the 5k in the city centre last weekend - lots of different ages, people different shapes, sizes, ability. The first race I did was a 5k in Rathfarnham in September. I was very nervous before that run. Trust me you will enjoy yourself and feel great after you cross the finish line. Like somebody else suggested the 5k in UCD might be a good one to do in 2 weeks time.

SouperComputer

OP do you have a heart rate monitor? If not I think you might benefit from one.

ash2008

thanks to everyone who replied about the 5k runs. I might look into doing some;)

SouperComputer wrote: »

OP do you have a heart rate monitor? If not I think you might benefit from one.

i have a stopwatch that i usually use to monitor my heart rate after my run, although its only the last few weeks i actually started doing this. Its usually around 150bpm, although this week i tried to push myself and it was nearly 180bpm afterwards - i felt a bit sick too so maybe i went too hard.

Is the only reason for monitoring your heart rate to make sure you dont over-exert yourself? Ive always wondered why people talk about it so much, but never really got the significance:o

menoscemo

You really should only push youself to the point of sickness in races. In your normal runs you should take it fairly easy.