running form advice

jimjamkk06

HI I have been running for 9 months now and at the start I wasnt to worried about times but about August I really start going for it pbs.i have been training hard week in week out typical week of training would consist of one 5km speed session, two 5 to 6 mile runs uphill for most of it. Before christmas I was just about to brake 20 minutes for five k best time was 21:10 but with not being out over the chrimbo because I had a chest infection.
I have lost a minute off that looking for advice on training programs and time frames.plus I would probley stick in the odd sprint session once in a while consists of 4 sprints flat out around rugby pitch 10 50 metŕe sprints.

RoyMcC

What are you wanting to achieve JJ? What targets do you have in mind? What distances to you want to race - 5000m track? You'll get some good advice if you let us know.

jimjamkk06

RoyMcC wrote: »

What are you wanting to achieve JJ? What targets do you have in mind? What distances to you want to race - 5000m track? You'll get some good advice if you let us know.

Em firstly i would like to get my time down to 17 18 minutes for 5 k i now its not going to happen over nite so goal for now would be 20 minute i usaullly race most weekends id like a good 10k time currently my best is 45:47 i would love to knock a couple of minutes off that do i need to train more. Or do i just need to keep building a base and the times will follow thanks im only 26 dont smoke just havent done anything since school so very unfit when i started i done my first 5 mile in may in 42:42 and i was in bits had to stop twice so thats how unfit i was done it again in nov and time was 36:37 so im getting there but should i be training a differant way for best results

jimjamkk06

jimjamkk06 wrote: »

Em firstly i would like to get my time down to 17 18 minutes for 5 k i now its not going to happen over nite so goal for now would be 20 minute i usaullly race most weekends id like a good 10k time currently my best is 45:47 i would love to knock a couple of minutes off that do i need to train more. Or do i just need to keep building a base and the times will follow thanks im only 26 dont smoke just havent done anything since school so very unfit when i started i done my first 5 mile in may in 42:42 and i was in bits had to stop twice so thats how unfit i was done it again in nov and time was 36:37 so im getting there but should i be training a differant way for best results

most of my runs are road races and parkruns

RayCun

Join a club
Do some proper interval/tempo sessions during the week (400s, 800s, etc)
Don't race every weekend,do some longer runs on the weekends to build stamina

menoscemo

You need to run a lot more than 3 times a week (about 15 miles?) if you really want to reach your full potential.

jimjamkk06

menoscemo wrote: »

You need to run a lot more than 3 times a week (about 15 miles?) if you really want to reach your full potential.

15 miles a week or in one go coz i do about that anyway 3.1 then 6 mile then 6 mile thats 15.1 miles a week

menoscemo

jimjamkk06 wrote: »

15 miles a week or in one go coz i do about that anyway 3.1 then 6 mile then 6 mile thats 15.1 miles a week

I was guessing you ran about 15 miles a week in total, what I am saying is that will not be enough to get where you want to go...

I Imagine you are running your 2 x 5/6 mile runs pretty hard?
A simple structure to your week would be to keep one of those runs pretty hard ( we call this a tempo run) and keep your speed work.
Run the third run very easy. (going from your 5k time this would be about 9 min/mile or 5:40/km) and introduce a 4th run which again should be very easy.

Now you have a weekly structure of 1 speed session, 1 tempo run and 2 easy runs.
After a few weeks you then start extending the distance of one of the easy runs you should add a mile a week until you are doing about 12 miles. (keep the pace easy) this is your 'Long run'
When you are doing that a few weeks add in a 5th run (another easy run).

So in a few months you will find you are doing 1 speed run, 1 tempo run, 2 easy runs and a Long run. You should be up to about 25-30 miles a week and you will find your 5 and 10k times will greatly improve. (but as the lads say don't race them every week chasing quick improvements, do a race once a month).

jimjamkk06

menoscemo wrote: »

I was guessing you ran about 15 miles a week in total, what I am saying is that will not be enough to get where you want to go...

I Imagine you are running your 2 x 5/6 mile runs pretty hard?
A simple structure to your week would be to keep one of those runs pretty hard ( we call this a tempo run) and keep your speed work.
Run the third run very easy. (going from your 5k time this would be about 9 min/mile or 5:40/km) and introduce a 4th run which again should be very easy.

Now you have a weekly structure of 1 speed session, 1 tempo run and 2 easy runs.
After a few weeks you then start extending the distance of one of the easy runs you should add a mile a week until you are doing about 12 miles. (keep the pace easy) this is your 'Long run'
When you are doing that a few weeks add in a 5th run (another easy run).

So in a few months you will find you are doing 1 speed run, 1 tempo run, 2 easy runs and a Long run. You should be up to about 25-30 miles a week and you will find your 5 and 10k times will greatly improve. (but as the lads say don't race them every week chasing quick improvements, do a race once a month).

That sounds brill ill defo give this a go only thing i work 9 to 5 monday to friday plus have 1 year old. Yes i push my self hard on all of my runs but i try pace my self best i can 5 k runs about 6:50 a mile on 5k 7:25 for 10k

menoscemo

jimjamkk06 wrote: »

That sounds brill ill defo give this a go only thing i work 9 to 5 monday to friday plus have 1 year old. Yes i push my self hard on all of my runs but i try pace my self best i can 5 k runs about 6:50 a mile on 5k 7:25 for 10k

Grand but as you start to run more you will need to learn to run most of your runs much slower or else you will be quickly injured or burned out.

Less of the 'buts' most of us here work and many have children but still manage to run 50+ miles per week. A great time saver can be to run into or home from work (or part of the way if it's too far).

jimjamkk06

menoscemo wrote: »

Grand but as you start to run more you will need to learn to run most of your runs much slower or else you will be quickly injured or burned out.

Less of the 'buts' most of us here work and many have children but still manage to run 50+ miles per week. A great time saver can be to run into or home from work (or part of the way if it's too far).

No im only about 2 miles from work thsts a good idea. I no im not making excuses. So does thos sound good monday tempo 6 mile hilly run wednesday easy run 6 mile 8:30 9:00 minute pace thursday same but add extra mile each week and saturday 5k speed run

menoscemo

jimjamkk06 wrote: »

No im only about 2 miles from work thsts a good idea. I no im not making excuses. So does thos sound good monday tempo 6 mile hilly run wednesday easy run 6 mile 8:30 9:00 minute pace thursday same but add extra mile each week and saturday 5k speed run

Yep that sounds like an OK structure for now. When you add in an extra run make sure to place it between one of the harder runs (long or fast). Short and easy runs will help you recover from the harder runs.

So when you do a 5th run your structure should be Hard(tempo), easy, long run, easy, Hard (5k).

Best of luck with it.

ThePiedPiper

All good advice given to you here. I would consider 25 miles per week the bare minimum to make progress at the level you're at. Also, that session of 10 x 50m repeats would be tough on the legs and in my opinion unnecessary if 5k/10k is your goal. 6 x 400 would be better, before gradually increasing length and number of reps.

Also, can't stress how important a proper long run is to build strength and endurance, 10 miles would be a good length initially, as slow as you need to.