What are your running times + how to improve them?

Hi there,

besides martial arts I love to jog once a week, just to get my head free and because it feels so gorgeous afterwards :)

I have absolutely no idea how fast or slow I run because I have no comparison.

What are your running times and distances (in kilometers would be great) and do you have any tips to improve it?

Also: What are the advantages in running faster compared to running slow but for a long time?

I get the impression that if I run relatively slow and always the same route, it doesn't challenge me anymore and so the training effect has maybe gone?

Thanks for any advice :) (and sorry for errors, english is not my native language)

Stef

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Permalink Reply by andrius7 on May 29, 2012 at 2:49am

My PB for 5k is 17:25. With some decent training (piking up 50-70k a week), it took me over a month to get from 18:04 to 17:25. I started doing park run at the end of last year, at that time my time was under 19 min and was doing only cycling, one day interval training and then odd run here and there. But from end of March started more serious training, which helped to improve PB. I also change my running technique a bit. I do (or at least try to) chi running (just google on YT yyou will find some good videos). I found it really useful.

However, I have to say that 10 years ago I did some semiprofessional running for couple of years, so dont think that I just started to do 5k under 19 min. But but between then and recently I only did cycling (about an hour a day) and occassional run.

How to improve your time. I suggest do more mileage. Also would be good to do an interval training once a week. You can start let say even from repeated 100m sprints (eg. 8 set) running slowly between the set.

Here is a good article on how to design optimal interval work out, which is dependent on your goal.

Also I suggest to do a Park run near you to get an idea what is your 5k running time and then you can start training to improve it.

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Permalink Reply by Jon Keeney on May 29, 2012 at 3:54am

Stef, I don't have any advice since I'm a novice runner as well. I just had to reply to tell you that your English is wonderful! Better than probably 90% of the people I know. And if you hadn't mentioned it, I would not have guessed it is not your native language.

Jon

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Permalink Reply by Ezekiel Kok on May 29, 2012 at 4:31am

hi stef, im not a runner, im big, fat and do not run, i jog. i did my 1st and only 10km run/jog/walk in less than 1.5hrs. shocked that i got that timing though. would love to see how i can improve.

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Permalink Reply by steffi on May 29, 2012 at 3:48pm

Thank you so much for your replies &Jon for your compliment :-)

So I guess I have to decide if I want to make running a priority and run more often. And interval training sounds great, I've heard/read about it but never tested it.

Thanks again and we will see if this helps :)

Steffi