Running

Ok I read twitter. Seems harsh

It was a cluster fuck

That or a "learning opportunity".

Nah guy called it finished who wasn’t race director and everyone went with it.

Egos man. Egos.

Hi all - now that the Hackney half has been postponed I feel like i need another goal to keep me going, so thinking about trying to go <20mins for a 5k. My 'training' at the moment has consisted of increasingly lenghty runs at a relatively comfortable pace, starting from zero at the beginning of the year. Having read bits and bobs on the benefits of tempo runs, is the general consensus that this is the best way to increase speed? Where does one start?!

Here's three sessions which are under and hour and will add some variety to your training: https://www.runnersworld.com/uk/training/motivation/a32002983/workout-under-an-hour/

What's your best time for a 5k right now?

Personally I’d rest a day, then try your best 5km.

So warm up, set your best time, cool down.

See what gave up first, form, leg speed or fitness.

For me it’s usually form and I have to mentally check myself on my form repeatedly. That’s just a mental thing I have to remind myself and Fartlek running has helped a lot.

Leg speed plenty training plans for that.

Fitness at speed again a lot of training for that.

You need to know what’s lacking first before you can build in my mind.

Thanks, will have a look

I was at 21ish when i last ran one a month or so ago, have been increasing distance and am probably at 22 1/2 now when running 10-15k+. @DerDieDas i think you're right - see where I'm at and go from there. I'm in lockdown out in the sticks at the inlaws so hills have been a novel addition to running, completely ill prepared!

Hills will make you faster. More miles at a slower pace makes you faster.

Go for it. Let us know. Pick a flat route though...

Oh hills for sure. I'm trying to do a hills session once a week - glad it's paying off cos it feels awful...

Brain dump:
I really need to learn to warm up properly. Set out on a run just now to 'just enjoy the sunshine' and relax outdoors. Did some token swinging about of limbs and on-spot jogging and set off. Felt typically stiff but after a km or so get into my stride and progressively got more and more carried away and enjoyed what could have been a fast (for me) run.

I think I'm tricking myself into not warming up to some extent because I'm worried it'll tire me at the end of the run, when of course that means I just need to get fitter - warm up is absolutely key. Also need to remember my best parkruns, when I've v. slow jogged all the way there.

@RoddersJ good luck! My best 5ks are around the same as yours and have had a long-standing vague goal of sub 20. Fartlek is fun (keeps the run interesting - aim for a lamppost or something) and conditions you to intensity.

As I was brain-farting above, don't neglect a warm up. If you're running at moderate pace now you might be warming up as part of the run to some extent. 4/km is going to hurt without some jogging first.

need to remember my best parkruns, when I've v. slow jogged all the way there.

In some ways you answer this yourself. IMO If you're going for a steady training run this is a good way to start & finish which doesn't involve swinging limbs & on on spot jogging etc.

If you're doing a more specific 'set' or race then a more specific warm-up and activation would be more appropriate, ditto cool down, although in the absence of doing those your parkrun approach is again a good starting point too.

Others views may vary, defo be interested to hear more from others on this.

I've only recently bothered to do any sort of separate warm-up before running, but not always. If I bother at all it's usually just because I'm waiting for the Garmin to fire up. It'll mainly target warming up the hamstrings and quads, some dynamic stretching, some lunges, etc. But often I'll just head out and start with whatever slow pace feels comfortable and speed up without thinking about it, as the muscles loosen up and I get into a rhythm. The first mile will often be around a min/mile slower than the average for the run.

For a race or interval session I'll warm up for minimum two miles, more like three (less for HM, even less for marathon), not just to get the legs loosened up, but to get the heart and lungs going as well. An interval session warm-up would be three miles easy pace plus strides, race warm-up more likely three miles progressive, getting close to race pace, plus strides, so that the first part of the race isn't too much of a shock.

Pretty much this ^

I’ll sometimes skip for a bit and so some functional movements - deadbugs, reverse lunges, curtesy lunge and rotary stability - maybe some mountain climbers. Takes 5mins and builds up a little heat also helps fire up the core

I never bother warming up unless it is a race. I also tend not to bother cooling down or stretching. It's definitely not textbook.

Similar for me. Unless its really damn cold out.

30% off nike sale lines at nike through April.

I am another one who does little to no warming up

I dont warm up pre run, I just warm up on the run - though it does take me about 4-5km before I start to feel good. Particuarly if it's cold or early, so I just take it slow.

Got some Inov8 Terraultra 260 G's coming today - well excited :-)

No warming up, just start steadily and speed up slightly as I warm up.

I try to finish runs 500m from my house so I can use those 5 minutes as a cool down walk. I then think about how I don't do enough stretching and decide I'll do some next time, but never do.

I've taken the no warm up and cool down to it's extreme and now do a no warm no run no cool down variant of a 10 km interval session. it's fucking mega.

You still post it to strava though right? it doesn't count otherwise.

I'll post it ALL OVER THE PLACE.

Apologies if this has been posted but does anyone have any good running films/documentaries they would recommend?