Running

When a running plan says 'rest' in between sets what do you do? Jog/Walk/Stop

It states jog recovery sometimes and rest others.

This is the plan I'm looking at: https://www.runnersworld.com/uk/training/marathon/a776661/mission-marathon-training-plan-sub-330-hours/

I would say that's usually up to you. Generally I jog through on a recovery unless its very hard track efforts where I might stop for the entire time. Stopping probably gives you the most consistent outcome

Maybe speak with @doubleodavey he gave me some good insights into East london running clubs

Is anyone in the mood for a new/ used garmin?

Have a 3 yr old fenix 6x pro that I’ve just upgraded from, new strap at the start of the year and have a well worn genuine garmin one as well, it has a scratch or three on the screen but works brilliantly still, cheapest I can find is £150… so £125 to a lfgsser

just focus on volume and the pace will naturally build

to a point...

If you're generally healthy with a decent diet then running consistently should get you a lot quicker

what do you do at the moment (not just running. cycling, any gym etc.) and how much time will you realistically make for running?

depends what you are looking for. they're certainly the biggest club in the area, but the best is just over Hackney Marshes in Jubilee Park. send me a PM if you like and I can reveal my findings over the past 12 years or so

Many moons ago I did the C25k plan, never really progressed much further. I’d like to start running again, but lack motivation/commitment, but now do have time! So just putting this here to try and make myself accountable. Any tips from 40+ beginners/rejoiners to the running fold. Thanks

Edit will probably do c25k again to start…

Finally recovered from my first 10k on Sunday. I paced it well but the heat was a killer. Felt pretty fresh after until I took my shoes off and instantly got cramps in the soles of both feet. They had gone numb/to sleep at one point about a third of the way in and had obviously swollen in the heat. The pain has finally gone today but walking hasn't been fun this week.

Also, spent a few hours in the sun after waiting for the half-marathon and marathon runners in our group to finish. Managed to get sunburnt and took Monday off with heat stroke.

Still - with a bit more training I'd have enjoyed it more but was a lovely day for it and nice route. Really social as well, was expecting it to be more competitive but was nice and relaxed, especially at the back as we were all supporting each other to get round.

Tempted to sign up for the next 10k in August and get properly in shape plus training in warmer weather.

Any tips from 40+ beginners/rejoiners to the running fold.

I typically do this:

• C25k - this typically leaves you able to do three 5k runs in a week (one of these can be parkrun for example, doesn't have to be).
  
• 4-6 week period of consolidation on three 5k runs a week
  
• 5 weeks to extend one of those run into a long run (6k, 7k, 8k, 9k, 10k).
  
• 4-6 week period of consolidation on 5k, 5k, 10k runs.
  
• Make one of your 5k runs an interval session (see below)
  
• Longer runs can also get longer based on your goals, whether it's a Half or a Full marathon (at this point you need to start looking at specific training plans but the above will form a nice base).
  
  

Doesn't matter how far through this you get, some people just like to do three 10k runs a week and are not interested in speed work. Some people want to build up volume and will progress to doing 6-8 runs a week (with a rest day so sometimes more than run in a day).

Enjoy it, if it gets too onerous or all consuming then dial it back a bit, or just go for a run regardless of time/pace/distance.

My rough intervals plan is something like this, find a flat route and rotate (one session per week) through:

• warm up jog (~5 minutes or so), 6 x 800m at 5k pace with 90s walking recovery between each, cool down jog (~5 minutes)
  
• warm up jog (~5 minutes or so), 5 x 1000m at faster than 10k pace with 100s walking recovery between each, cool down jog (~5 minutes)
  
• warm up jog (~5 minutes or so), 4 x 1600m at faster than 10k pace with 120s walking recovery between each, cool down jog (~5 minutes)
  
  

Build these up one extra rep at a time (although you may need to do delay the extra reps of the longer intervals so you keep the progression nice) until you're doing 10 x 800m (at 5k pace), 8 x 1000m (faster than 10k pace) or 5 x 1600m (faster than 10k pace). The whole point of these is that you run further at a target pace than your pace should allow (e.g. 8000m at 5k pace) due to the rests. They feel hideous but they really work for making you faster. Every so often do a "fast" 5k (parkrun is perfect for this) or 10k to keep on top of what your paces are. Doing 10 x 800m at 30s/km slower than your 5k pace is quite easy, so make sure your 5k pace is up to date.

This is fantastic and extremely helpful. I really appreciate you taking the time to post this. Thanks

Managed some of the most consistent training in years, so typically I got COVID a few days before the goal race. Briefly wrote about this and the importance of thinking in terms of 'process' and not 'outcome' here - I think the Twitter post referenced came from this group initially

no probs, it's crafted from lots of posts on here. I think credit for the intervals stuff should go to @PhilPub who first suggested it (or something similar) a long time ago when I was asking about intervals.

The bar is cheap

Another cheeky midweek race. “That’s So Hebden Bridge” 11.5km and 400m ascent. Been feeling under the weather so was in two minds about going but didn’t want to waste the opportunity, and glad I went. Had to take it steady but managed to open up a bit once past halfway. Hopefully won’t pay for it too much tomorrow and will be in ok shape to race at the weekend.

I’ve messaged you, I’m super keen :)

Pics of post-run food and pint please

It was a disappointing spread, IE non-existent. Had to dodge off straight after, my teammate who won the women's cat came away with a basket of fruit though!

plan to run again after c 15 years. I used to run a lot and will get back into it gently. Have slightly lost track of the makes and models, but I used an Asics model which was for very mild pronation ie it was not the neutral model, nor the Kayano, it was I think nearer the former than the latter. I no longer live near a running shop. Any recommendations? It does not have to be Asics. Any recs please.

Gt2000

OK thanks that's helpful, I remember GT2000, that was probably the one, looks like they have kept the same model ref, just "improved" them a bit over time. I will look for some on-line NOS ones, they served me very well.

The official Asics outlet online or Sportshoes.com usually have them at reasonable price. Google might have a discount code knocking about too for the latter

Disappointing.

For "that's so Hebden Bridge" I'd have expected something lentil-based and a nice craft beer.

100%
There was a massive spread of cakes out last year, I felt cheated!

Ilkley Trail Race today.
11km/250m. Too flat, too hot, too fast. Nowhere to hide, just flat out there and back. Was pretty happy to manage to hang on the whole way round after starting keenly. But really just felt slow. Was chuffed to sneak in just under an hour. Calves took an absolute pounding on all the tarmac and hard flat trails - I'll stick to the fells!
Photo on the 20m stretch that wasn't totally flat. Managed a decent vault over the stile and fired down the only vaguely technical stretch seemingly faster than others as a spectator shouted "Absolutely loving that!"

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Wrote some thoughts after I raced a HM on Sunday after the worst taper ever - https://thresholdrunning.substack.com/p/kempton-park-half-marathon-race-report