One year experiment

roadrunner2013

Hi, I read this forum, amongst others, for advice.

I've just recently taken up running, I've been doing 5k runs a couple of times a week, I entered my first 5k race a few months back and finished it in just under 23 minutes, which I was quite happy with.
Previous to this I have never ran, in fact I was probably the slowest kid in my class.

Anyway, I've decided to take things a bit more seriously.
I appreciate that talk is cheap but my plan is as follows.
For the next year solid I intend to commit myself to improving my running speeds as much as possible.
I'm aiming to put in at least 50-60 kilometres a week, I'll watch my diet and follow whatever advice I can towards making myself faster.
I'm going to try to compete in a good few races, from 5k up to a Marathon.

I'm happy to listen to any advice that can be offered.

I'll check back a year from this day and let you know how I got on.

BeepBeep!

JOIN. A. CLUB.

hypersonic

Running speed = power to weight ratio.
"Form" is mental not physical.

roadrunner2013

roadrunner2013 wrote: »

I entered my first 5k race a few months back...
...
Anyway, I've decided to take things a bit more seriously...

Sounds like you've taken a few months off!

If a club is available, join it. I didn't have that luxury, they being pretty sparse in South Kerry. Read. See if you can find something like a Hal Higdon plan and keep an eye on blogs and forums like Running in Munster or the equivalent in other areas for details of every 5 and 10k and half marathon, in the absence of a club found that helped to maintain focus.

dna_leri

hypersonic wrote: »

Running speed = power to weight ratio.
"Form" is mental not physical.

Wrong. Form = efficiency.

hypersonic

meant form as in peaking.

RoyMcC

OP please don't start off at 50k - 60k per week. You will kill yourself. Find a proper beginner programme, maybe Hal Higdon's Novice 10k. Once you've conquered that then consider moving up.

roadrunner2013

Thanks for all the advice.
I didn't realise that running 50k+ a week might be a bad idea.
I'll browse around at some training programmes.
I'd prefer to start off with the highest intensity training possible.

As far as joining a club goes, I hadn't considered that either.
I'm starting a new job in Belfast soon so I'll wait til I move up there and see about joining a club then.
No reason not to I suppose.

I'd be interested in hearing people's opinions on what sort of times a relative beginner like me could achieve after a year's hard graft.
I know it's a "how long is a piece of string" type question but I would like to hear what people think is achievable.

Thanks again for the advice.

-Dónal

spurscormac

roadrunner2013 wrote: »

Thanks for all the advice.
I didn't realise that running 50k+ a week might be a bad idea.
I'll browse around at some training programmes.
I'd prefer to start off with the highest intensity training possible.

Thanks again for the advice.

-Dónal

Do that and you'll spend more time unable to run due to injury than actually running.
Start off with a beginner plan - if that's too easy modify it or move on to later in the plan or an intermediate one.
Up your mileage slowly or you'll do more damage than good.

Another key point - listen to your body.
If you're not feeling up to a run, don't run. I'm not saying skip multiple sessions, but if you've had a tough week at work, long hours, lack of sleep for whatever reason, you can be better off at times to skip a run til you feel in better shape. Get a lie-in if you need it & do your run the following day.
If you run when your body is worn out, you'll just wear it out more.
Watch out for little niggles that can become much bigger ones if ignored.

I know numerous people who go gung-ho to start, never skipping a run, running too fast, too far, too soon, and they are often injured. In the rush to get back when they're fit again, they make the same mistake again and soon enough it's another few weeks injury.

Take it on board if you like, or learn from painful personal experience.

Oh - and don't forget to get yourself to a specialist running shop to get fitted for proper running shoes to suit you (not the high st chain that sell rubbish insoles to correct problems you don't even have).

huskerdu

Good luck with your plan. spurscormac above has given you the best basic advice to get started.

going from 10K a week to 50k week in one step is a recipe for injury and ultimate failure.

Increase your mileage slowly and as you increase your mileage - RUN SLOWLY. Everyone from middle age plodders such as myself, up to Mo Farah does the majority of their weekly mileage at easy pace - the pace where you can speak while running. This is the best way to build your stamina and endurance.


Why dont you start a log in the running log section here and report back regularly to get more advice.

huskerdu

roadrunner2013 wrote: »

I'd be interested in hearing people's opinions on what sort of times a relative beginner like me could achieve after a year's hard graft.
I know it's a "how long is a piece of string" type question but I would like to hear what people think is achievable.

Don't focus on how fast you are going to be at 5k / 10k / marathon in the years time. Focus on where you are going to be in a month, and then in another month etc, etc, etc.

One of the following things will happen

- You willl discover that you love long distance running and revel in 3 hours marathon training long runs and a year from now are ready for a really good first marathon.

- you will discover that you love running but you prefer 5k / 10k to the longer stuff and dont run a marathon at all.

- You will discover that you dont really like running for hours every weekin all weathers at all and go and take up cycling / kayaking or chess.

All three of these would be fine , but you ( and we) have no idea which it will be.

You will only enjoy the journey if you take each step as it comes.