Why Doesn't Running Get Any Easier ?

tomleonhart on 14/08/2022 - 19:19
Last edited 15/08/2022 - 18:00

So today marks my one year anniversary since I decided to run.

I run around the mountain near my house. I started out doing 5 kms 3 times a week and after around 5 months increase to 5-6 times a week. Granted I have noticed the improvement in my overall fitness and my time has improved from over 30 mins to around 26-28 mins per run (hasn't improved since 6 months ago), I still feel like I'm completely out of breathe by the last 1km or so.

I still hate every run like when I first started, I would have thought it will get easier like how if you lift weight, overtime you will find the lighter weight easy and go on heavier weight. But after a year, I still feel like there's no way I could run 6 kms let alone going to 10 kms like some of the websites suggest.

So my question to the running guru is:

What am I doing wrong? How do you improve your distance ?
Or is it just the reality of jogging and they're not meant to be enjoyable?

Update: So many great comment! Did not hear about the 80/20 at all since I took up running purely because I'm a cheap arse and like the outdoor. Will now try to come up with a proper training plan now using the now learnt 80/20 instead of just go out and hammer myself every single run for the last year! Thank peeps!

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Comments

  • Jimothy Wongingtons on 14/08/2022 - 19:29
    +14

    I salute you, there is absolutely no way I could do running like that. Cardio on a stationary bike worked well for me as had the option to stream a video tour corresponding to my ride.. or YouTube/Netflix on tv in front haha

    • tomleonhart on 14/08/2022 - 19:40
      +41

      Needed to lose weight when I stopped working outdoor and sit in an office :P Cheap arse at heart so won't pay for a gym and invested $100 into a running shoes is all I can accept.

      • Jake Pebbles on 15/08/2022 - 10:32

        Yeah, a good pair of shoes is a must have. That is if you run on footpath, which could impact your joints. I took up running nearly 5 years ago, and still going. I only do weekend (i.e. 10KM). I considered more like jokking and running or even fast walking LoL. That's usually take me approximately 70 minutes.

      • ankor on 16/08/2022 - 22:20
        +1

        A true ozbargainer!!

  • Earl of Lemongrab on 14/08/2022 - 19:30
    +6

    Could your diet/fluid intake be a possible reason?

    • tomleonhart on 14/08/2022 - 19:42
      +1

      I do eat a lot less aka half of the portion of what I usually eat before starting jogging last year but I don't think it's a reason, I just ate a lot before lol. Drink lots of water so not sure if that's the reason.

      • Juicyp00 on 15/08/2022 - 00:15
        +15

        is it possible you are not eating enough to fuel your 5-6x/week run? Since your calorie intake has decreased significantly while your calorie outgoing has also increased significantly. Lack of energy intake and/or overtraining can cause you not to improve.

      • Vanceer on 15/08/2022 - 13:28
        +1

        Just like the other posters said, for example, if you used to eat 2500 calories and used only 1500 calories per day, you would put on weight. But if you're eating less, say 2000 calories, and you're now running and need 2500 calories, you lose weight and don't have enough "petrol in the tank" to run further.
        Maybe try increasing calories a little bit to fuel your runs.

  • scotty on 14/08/2022 - 19:31
    +93

    If you are exhausted every time you do your 5km — you are running too fast. Generally, if you want to run fast, you need to run far. If you want to run far, you need to run slow. Don't exhaust yourself on every run. If you are running 5-6 times a week, maybe just do 1 or 2 run at threshold pace. Run slow in others to build up your aerobatic capacity and distance, and over time you'll see improvement.

    • tomleonhart on 14/08/2022 - 19:45
      +4

      This sounds plausible scotty. Maybe that's where I'm going wrong!

      • jjjaar on 14/08/2022 - 20:17
        +10

        Definitely agree.

        I always tried to run and did so many couch to 5km apps. Would always give up because I was wrecked. Then I found one would tell me how I should be feeling/breathing (eg it would say “at this speed, you should be able to keep up a conversation”). It was the only one that I ever made a decent amount of progress with and realised that I could physically do it.

        I still don’t run though - just never got into the enjoyment of it. The day I accepted I don’t enjoy it, the better I felt.

        • gdogdiggity on 14/08/2022 - 23:19

          Interesting! I always piked on the couch to 5ks as well. What was the one that worked for you called?

          • jjjaar on 15/08/2022 - 08:33

            @gdogdiggity: I think it was the adidas running app, but I can’t be too sure. That was the last app I downloaded with the word “run” in it, but it was about 4 years ago so there’s a chance it’s another one that no longer exists anymore.

          • fatherofcats on 16/08/2022 - 08:49
            +1

            @gdogdiggity: I also found the Nike Run Club app really good (same as their Nike Training Club app). With NRC you can generate a running plan based on your existing fitness and experience. It will organise sessions on jogging, sprints, long runs, and recovery runs. When I started running I just bought some shoes and took off. I initially struggled with pacing and hit a similar wall to OP because I was too wrecked. Having some actual guidance really helped. I also liked that the runs are always time-based and not distance. I always found myself pleasantly surprised by how much further I was running each session in the same time period.

            The guidance leaves you alone for the most part but will chime in with:
            "This is the beginning of your run you should be easing into it. If it's feeling hard slow down a bit."
            "Right now this should be the peak of your run. You should be warmed up and pace at the fastest"

            +1 for another comment from below saying to add variety which really helps. I going to sound like a Nike shill but this is where the NTC app comes in. You can choose all bodyweight, partial-, or full-gym workouts, run warmups/warmdowns, yoga, etc.

            Both apps are entirely free btw.

            Lastly, I find that I feel better after short fast runs than I do after long slower runs. Hill sprints do wonders for fitness and strength but they suck while you're doing them!

        • tomleonhart on 15/08/2022 - 04:25

          I think for me i can't give up. I'm too cheap to get into other sport and I have to run / exercise to keep up my medical…. So i'm just trying to find a way to make the run more enjoyable. I guess that's why i pushed myself hard to make it more … enjoyable down the line, which then after a year I realise the enjoyment never came. Sucks lol.

          • samyall on 15/08/2022 - 08:34
            +3

            @tomleonhart: Totally anecdotal here but I think this thread here has nailed it. I have never been able to get a runners high if I go for a run, likely because I am pushing myself too hard. However, I have got it many times playing soccer/AFL where you naturally slow down and run more at your own pace (off the ball at least) as you know you have a lot of running ahead of you. Similarly, I have found I can cycle for hours with no worries and get the endorphin rush because coasting allows you to go at your own pace naturally.

            • Lakon on 17/08/2022 - 12:16
              +2

              @samyall: Same here.
              I couldn't enjoy running no matter how many times I tried. Even social running with a group..
              But when running is camouflaged in soccer or basketball, it gives me excitement, even though I never get the ball..

          • jjjaar on 15/08/2022 - 08:39
            +1

            @tomleonhart: Well if you’re determined to keep going that’s more than I ever had haha.

            But there’s other free ways to exercise.

            Have you considered at home resistance training using your body weight? Or DIY weights filling up milk bottles with sand/water, or using backpacks with heavy books? There’s so many free lockdown workouts for this kind of stuff on YouTube because weights were impossible to buy at the time.

            Also check local Facebook groups for free weights or even things like bikes - mine are always giving them away.

          • Kangal on 15/08/2022 - 11:57
            +4

            @tomleonhart: Came to say this, you need to build up your aerobatic capacity. A huge portion is your lung volume and regulating your breath, but it's also about your vascular system to send the oxygenated blood to those organ sites and to clear the waste back.

            A good way to increase your vascularity is to do HIIT. Basically sprinting like Usain Bolt. And doing so in low oxygen environments, like high-altitude or like Guy Speed who pumped the air out of his study room and pedalled his indoor bike.

            But that's the training side, and you should feel like "hey this 5km was easy, I can easily double this". You get bigger gains in running than weight lifting, which is a much slower and gradual increase.

            When it comes to the day to actually run. Now you focus on the distance. Slow is Smooth, and Smooth is Fast. Have a look at the Kenyan Marathon runners, compared to the Jamaican Field runners. Completely different styles.

            Source: me. Quiet fit but not an athlete. Had several state trophies. But now I declare myself as fat and weak and pencil pusher.

    • reactor-au on 15/08/2022 - 10:08
      +1

      This. Loads of running channels on YouTube will tell you to do more long runs to improve your 5k and 10k times. It sucks and I was very bleak to learn such because I want to stick to 10k but to get the place down to 4:00/km.

      Often these long runs feel pointless is probably why they are sometimes called junk miles.

      Also yeah if you feel smashed between runs then you are over training, try do less runs but longer and slower.

      Doing hill work helped me a bit too, good for the form and pace

    • borrisz0r on 15/08/2022 - 17:05
      +4

      That's partially true, running further makes you slightly quicker, but there are more effective ways to do it.

      If you want to run faster and be less tired, you need to do stamina training e.g. fartlek training. This is your bodies ability to cope with exertion and recover. That type of training, whilst brutal, significantly improves you aerobic and muscular endurance in one session, which are both critical to faster KMs per minute.

      I run fairly quick speed as a baseline (4:15-4:20 KMs up to half marathons distance)… the only way I get quicker is not more distance, but more stamina training. I have gotten that baseline down to sub 4 mins when I work hard, that's the aim of the game here. Gains in distance running need to be paid for with willpower

      Just my two cents.

  • 2jzzzz on 14/08/2022 - 19:36
    +5

    I didn't see big improvement until I added variety. I was doing a similar workout to you , same old run on treadmill 5 times a week. Plus daily gym lifting stationary on machines.

    I added uphill trail running, real world running and HIIT workouts. Then saw big improvements.

    I do agree though, running sucks. You can always try run faster and it'll be as hard as ever. But my 5km pace running 6min/km went down to 4min/km
    When I ran back at 6min/km it was easy.

    • tomleonhart on 14/08/2022 - 19:46

      Do you notice you have to consciously slow down to 6 pace once you get used to 4 ? My problem is that I can't get used to 5 for the last 6 months or so.. So no improvement!

      • 2jzzzz on 15/08/2022 - 07:39

        I do have to consciously try run slower, that's where my Garmin watch was worth it, plus the old "run at a pace where you can hold a conversation" was helpful. I found as I got fitter, I could run 5min/km and hold conversation, but that took a lot of work

        • lew380 on 15/08/2022 - 16:20

          Im just imagining runners muttering to themeselves as they run, crazy but not actually crazy haha

  • AustriaBargain on 14/08/2022 - 19:38
    -5

    I don't even like walking, let alone running. Maybe you should lift instead of running if you want to notice gains over time.

    • Mr Haj on 15/08/2022 - 08:21
      +3

      I was going to the gym daily just before the pandemic started to try and lose weight. I didn't notice any real changes to my weight, or even muscle mass. I started running and noticed the weight started to fall off. I feel like maybe different types of bodies react differently to different modes of exercise.

    • Dreamcast on 15/08/2022 - 09:57
      +1

      I mean, I get the running part. Can never find it enjoyable, but a walk?

      Nothing beats a good walk. Keeping at a good pace. Less impact and good for your physical and mental health. Even better if you walk through a park and there's a playground. Add in some callisthenics and it's a win win.

  • Hellfire on 14/08/2022 - 19:46
    +7

    It's hard to improve just doing the same thing. Either try interval training or increasing your distance.

    • tomleonhart on 14/08/2022 - 19:49

      but i'm knackered after 5 kms lol and in the last 1 km all i could think is how sweet my couch will be. But maybe you're right, toughen up and try to increase my distance.

      • Hellfire on 14/08/2022 - 19:54
        +2

        You just need to push yourself though. It can help cutting down how many times you run a week at first.

      • RockyRaccoon on 14/08/2022 - 22:05
        +3

        There maybe other underlying health issues here. For example you may have a cardio issue. I would suggest seeing a doctor for a test to make sure.

        And the older you are the greater the risk.

      • daleroy1234 on 15/08/2022 - 08:07
        +2

        You are definitely running too fast. Slow it down to a point where you can run 5km without feeling like you're dying. And then run further the next time. Need to build your tank. Well done for running that much as well!

      • corvusman on 15/08/2022 - 16:08
        +3

        Don't increase the distance and please don't run 5km 5 times a week!
        You'll just exhaust yourself, kill your motivation and all potential improvements.

        There is a gazillion of training regimes on the internet, just pick one. Key is not the monotone running, key is mixing the running modes and smart progressive load increase. Take this marathon prep schedule for example and see how it's organised: https://intermountainhealthcare.org/blogs/topics/sports-medi…

      • StalkingIbis on 15/08/2022 - 18:33
        +1

        This is the only answer.

        Do a fast 1km, or a slow 10km. Some days a temp 5k.

        Overload and do your normal 5km in the morning and then another run at night.

        Try weight training, stretching.

        You've gotta either increase the distance or speed in order to improve.

  • bloom on 14/08/2022 - 19:47
    +3

    I was exactly the same… so I stopped running. Going for a walk or bike ride was more satisfying 👍

    • HardQuiz on 15/08/2022 - 14:53
      +1

      Same.

      I enjoy power walking more than running/jogging.

  • GoldenDragon888 on 14/08/2022 - 19:48
    +9

    I found success in Interval training.

  • TEER3X on 14/08/2022 - 19:56
    +1

    Try some fresh pressed beetroot juice 30 minutes before running

  • PensionerXXL on 14/08/2022 - 19:58
    +1

    buy a Bulgarian bag and throw it over your back/shoulders n do the same, then you will hate that shit and love running
    being random & throwing in more resistance helps the mundane alot, get a slam ball and try juggle that shit side to side while holding a power walking pace etc

  • KaTst3R on 14/08/2022 - 19:58
    +3

    I used to run 2 times a day in the military (2km run at 6am and 5km at noon). Some days, the 5km run would change to a 10km run. Even after I left the military, I was doing 5km runs 3 times a week. Even after all these running. I hated them like I was just enlisted in the army. Till date, I have not met a runner who touch their heart absolutely loved running with a passion. All runners would be cursing and swearing during their run, maybe as a way to keep going.

    • SnowDragon on 14/08/2022 - 20:42

      I've always felt this when running. I'm of the opinion when going outside and just going for a walk that once you've been doing it for 5 minutes then you feel better after doing it and it's worth it.

      But what's your motivation to continue running? Is it the same thing?

      • KaTst3R on 14/08/2022 - 22:09
        +3

        Fear of weight gain is one motivation. The other reason is continue running out of habit. If i dont do 3 runs a week, i would feel i have not met my quota. It is a love hate relationship. I dont like running, but if i dont run, i feel im not complete.

        It has been years since i left the army. These days i run lesser (shorter distance), do a mix of cardio like hiking, swimming instead. It took me a while to break the cycle.

    • mandelbrot on 15/08/2022 - 00:31
      +2

      I love running. A lot of my friends, male and female, love running. I love the 3 hour weekend long runs I have with my friends and we are chatting the whole time.

      • tomleonhart on 15/08/2022 - 04:26
        +19

        you crazy lot.

      • Juice-Wa on 15/08/2022 - 14:26
        +1

        That's psychotic

      • May4th on 15/08/2022 - 14:43
        +2

        Don't get how you can chat whilst running i can barely breath when i'm running

      • KaTst3R on 15/08/2022 - 22:26

        Social runs and running to train are two very different activities. If you can still interact while on the run means that you are running at way below capacity (or perhaps you have a really high endurance level). I definitely also enjoy physical activities with a social setting. But if im running to train, it is laser sharp focus with an objective (be it speed or distance). If I feel im gonna puke at the end. I know I have pushed myself close to the limit. Definitely wont feel like chatting at that stage.

        • mandelbrot on 15/08/2022 - 22:41
          +5

          Wrong and wrong. All distance runners; and I mean ALL, including elites; train using the polarised training approach. So 20% hard, 80% easy. The long run is the crux of distance training program, and this is run at easy conversational pace. There may be a couple of specific sessions closer to race day, of which portion of the long run is run at race pace, for specificity.

          Hard sessions during the week (i.e. threshold, tempo, VO2max) are obviously run hard.

          If you're running all your long runs "with laser sharp focus to puke at the end", then you're training wrong.

          • KaTst3R on 16/08/2022 - 08:55

            @mandelbrot: Thanks for the tip. I dont run long distance, it is just not my thing. My objectives are mainly hitting time for certain distance (10km max). But I could probably try a different training approach.

            • mandelbrot on 16/08/2022 - 09:31
              +3

              @KaTst3R: The best way to train for a certain distance, is to actually NOT run that distance and pace! Anything 5k and above is an aerobic activity, so you need to build your aerobic engine with a lot of easy running, and some speedwork interjected.

              For example, to train for a 10k, a week should typically look like:
              1. 80% of weekly runs are easy.
              2. A long run at easy pace, say 18km and above
              3. Intervals at slightly quicker than 10k pace. E.g. 6x1km at 5k pace
              4. Tempo run. E.g 30-40 continuous min at slightly slower than 10k pace

              • KaTst3R on 16/08/2022 - 09:34
                +1

                @mandelbrot: Cool i'll give it a shot. Thanks for the suggestion.

    • gavincato on 15/08/2022 - 08:19
      +1

      well you have met one now :) I love running, I do 10k 3-5 times a week.

      I only don't go if the weather sucks. Hate running in the wind!

      • KaTst3R on 15/08/2022 - 22:27

        I definitely admire those who truly love running with a passion!

  • MrBr0 on 14/08/2022 - 20:06
    +21

    Good chance you are running too hard too often. Look into the 80/20 principal of 80% of the time slow easy pace and 20% tempo and intervals.

    https://goldcoastmarathon.com.au/2018/02/20/the-8020-rule-of…

    • fadeinthemix on 14/08/2022 - 20:22
      +2

      I would actually follow this OP.
      I got better doing more Zone 2 work

    • StalkingIbis on 15/08/2022 - 18:34

      this is the truth ^^^^^^^^^^^

  • barge-in hunter on 14/08/2022 - 20:13
    +2

    I run around the mountain near my house

    I'm interested to know if your route is pretty elevated, or fairly flat? If your run's hilly then with those times it's high intensity. 5-6 times a week is too often for your muscles to recover.

    I can do mid to high 20s on a 5km run, even after a decent break - but that's always on the flat.

    If so, take two days off - and try an 8km flat route. You might surprise yourself

    • tomleonhart on 15/08/2022 - 04:27

      It's fairly flat, the elevation is only added to about 400 feet according to Strava.

  • SF3 on 14/08/2022 - 20:28

    Or is it just the reality of jogging and they're not meant to be enjoyable?

    If you are using your willpower to make yourself run, you'll only have a finite amount… thus doesn't get easier.

  • emjay2000 on 14/08/2022 - 20:31
    +2

    I found changing the way I breathed and changing my posture while running had a huge effect on how I felt after a run.

  • Mokr on 14/08/2022 - 20:34

    Get a running program.

    Half an hour run 80 percent

    Time trial run at pace

    One hour run and walk

    When I was trained bascialy running two times at night then one long run on the weekend. Was able to run 15km and feel fine after. Slow but

  • SpicyPeanut on 14/08/2022 - 20:34

    have a look into Maffetone Low HR Training, youtube MAF running

  • El cheepo on 14/08/2022 - 20:42

    I had/have the same problem.

    I never found a way past it. But there are some great suggestions already mentioned here to try.

    As far as crossing the extra km threshold goes though i did find a way to do it on a treadmill…
    Distraction’s and not monitoring distance or time.

    Just put something thats not easy to track time with on to listen to or watch (audiobooks or a movie) and go for it. Thats how i started doing 10km runs on a treadmill 🤷🏽‍♂️

  • Loot N Plunder on 14/08/2022 - 21:02
    +1

    Running might not be your thing as you hate it try cycling, swimming, squash, tennis instead?

    • tomleonhart on 15/08/2022 - 04:31

      too expensive :P

      • Sleeqb7 on 15/08/2022 - 09:58

        Nonsense, you can steal a bike, buy a $20 K-mart helmet an you're set!

        • tomleonhart on 15/08/2022 - 17:55
          +1

          Don't you need Lycra to ride a bike lol

  • BugsBunnyAUS on 14/08/2022 - 21:02
    +1

    Pace, diet, shoes are the obvious 3 things..A program isn't a bad idea. Posture and breathing are important.

    Listen to something to take your mind off the fact you are running, it's a very psychological sport.

    Some people just aren't cut out for long periods of running. I never thought I was until I started running with a purpose.

  • Drakesy on 14/08/2022 - 21:07
    +1

    Try doing some fartlek where you push yourself for short periods before having an active recovery.

    Boosted my cardio incredibly

  • elgrande on 14/08/2022 - 21:12
    +1

    Maybe focus on your breathing. If you dont time your breathing right your run will always be a struggle.

  • garetz on 14/08/2022 - 22:05

    There is many reasons why, technique is probably the most important thing to consider, checkout the youtuber - Knees Over Toes Guy Ben Patrick.

  • altomic on 14/08/2022 - 22:22
    +1

    I've been playing AFL (seniors) for the last 2 years (train once a week + game fortnightly) . I also swim laps twice a week. I find the swimming really helps my cardio. my muscles are not sore after running/ training/ game (they were super sore when I started 2 years ago but now not a problem).

    my tip - try swimming laps once or twice a week for cardio.

  • Awoke on 14/08/2022 - 22:26
    +2

    I run around the mountain near my house

    He’ll be comin round the mountain when he comes

  • CocaKoala on 14/08/2022 - 22:37
    -2

    I just take the car everywhere. Feels about the same, 5km or 50. Actually that's not correct. I make snack stops while doing longer trips, so it's actually more enjoyable.

    Sorry couldn't help you much here.

  • rlf on 14/08/2022 - 22:38

    I hate running. There's plenty of other ways to do cardio without mind-numbing things like running.

    Firstly, it sounds like HIIT is more suitable for you rather than steady state training.

    Also try rowing and bike ergs. Or even swimming.

  • serpserpserp on 14/08/2022 - 22:44
    +1

    If you want to run longer distance, you need to practice it. Sure it'll be hard at first, but it'll get easier. Also just limit your runs to 3 or 4 a week, give your body time to recover and on the days off do stretching or recovery work. Or alternatively, add some weight training in and take a week off running here and there.

    BTW if you hate running, find a sport or cardio you like

  • Downvoter on 14/08/2022 - 22:53
    +2

    Garmin 10k program. I suggest coach Greg.

  • Domingo on 14/08/2022 - 22:56
    +1

    I found running with someone else made a huge difference. I was running a 5ks a few times a week and a 10k on the weekend, the 10k was usually around 55 minutes. Went for a run with a friend who was a better than me and we did 10km in under 50 minutes - it was something I was capable of, but somehow couldn't get to myself.

    • Tybalt on 14/08/2022 - 23:18
      +1

      thats it, unless you change the routine you,get the same results!

  • Godric on 14/08/2022 - 23:14
    +4

    You need to run to a point that motivates you, like running to your local KFC

    • tomleonhart on 15/08/2022 - 04:32
      +2

      Well…. I kinda already did, run 5km and get 2 beers waiting at home.

      • May4th on 15/08/2022 - 14:45
        +6

        i convince myself it'll be less calories if i dont drink the beer so i don't have to run

        Then i drink the beer anyway

  • Willy Beamish on 14/08/2022 - 23:16

    plateau

  • Tybalt on 14/08/2022 - 23:17
    +2

    Routine is kind of your enemy. Running the same route, the same way is a good way to get the same results.

    Whilst shhifting the strategy around varying speeds and intensity is an option. another is to just change location or even change shoes.

    I have always found running in a new location a good way to get a quicker result. As you stop seeing the same tree at minute 10 and take the same paces on the footpath. Also put a longer run into the mix. Even if you are run walking it or doing it much slower. It will help with making the 5k's easier. I have tried to get quicker at 5ks by repitition to no avail. But when i am running a 10k long run once a week. The 10k's seem to speed up by themselves.

    As for enjoying running, I ALWAYS have the voice saying stop running. I tune it out with audiobooks during run, I really only enjoy the sense of achievement after runs!

    https://theoatmeal.com/comics/running <—- enjoy, even people who like running hate running!

    • tomleonhart on 15/08/2022 - 06:46

      What you’re saying makes sense, same routine same result. I just think if I’m knackered after 5, doesn’t that mean my body is working hard ? Maybe not as the result never came.

      • lolz112 on 15/08/2022 - 09:16

        Hey dude, just coming from an average runner as well. A lot of what is said here is good advice. I think the times you're getting are starting to get into a fit zone. I play social sport and can probably just top out at 25 minutes and I find myself being fitter than 90% of others. So well done on that.

        You're knackered after 5 probably because your body is use to 5km and pushing yourself towards that 5km. I've been training up for a half marathon and I still get knackered after 5 minutes if I'm pushing myself towards that 5km fast run pace. I don't feel knackered if I'm just taking it chill and knowing I'm getting a recovery run. Might not be for you but maybe follow a training plan for a 10km or half marathon run. I find them to be all relatively similar (https://runmelbourne.com.au/run-melbourne-training-guide/) as an example. But most of all do what works for you! I find myself a better runner when I have consistency, so that's more than the 3-4 runs per week. I felt that when I had a break I felt sluggish when I was preparing for the tougher runs. Also with me I felt more motivated when I had a goal, that meant signing up for a half mara.

      • Tybalt on 15/08/2022 - 09:19

        I mean your body is getting better at running the 5k, but why would it find it any easier? Its probably gotten used to 5k then stop, also you are expecting to feel tired after I assume.

        I think you need a new challenge, I like changing distance, but pace may work for you. Your longer run should be training your body phsically and you mentally that you CAN run further. My experience was running farther or faster was a bigger challenge mentally than physcially.

        Good luck, report back on progress pls

  • mandelbrot on 15/08/2022 - 00:01
    +1

    Your runs are actually stuck in the "middle zone", where you get little benefit out of them. As others said, you need to run 80/20 (it's called polarised training) - 80% of your runs should be slow & easy conversational pace; and 20% at hard pace.

    For example, I run about 110kms per week. About 20kms of that is two hard sessions (one threshold interval, such as 6x1km @5k pace; and one tempo, such as 40 mins @ half marathon pace). All other runs are easy and slow, with a long run on the weekend. This is usually 3 hours (about 35-36kms) spent chatting with my running crew.

  • dtc on 15/08/2022 - 00:10
    +21

    Cut down your runs to 4 times per week

    1 run should be a long run. This means getting up to 10km/an hour of running (or more), but do that over time - add 500m each week or as you feel capable. There is no magic timeframe to get here. This run should be slow. Do not push yourself, you arent really trying to improve your cardio (you are improving it, but that isnt the primary aim), you are trying to improve your legs/muscles and get them used to working out longer. Run at a pace that is really comfortable, if you are breathing more than every 4th or 5th step then you are running too hard. If you are running at the right pace, your should feel like you can run forever (except your legs will get tired after a while). Zone out with a podcast or audiobook

    1 run should be something that involves harder effort but for shorter periods. Hill sprints, 400m (or 200m or 800m) intervals with 2 or 4 min rest, 3km with fartlek. Mix and match. Have some fun. Nice 180bpm music

    1 run as your 'tempo' run, being your 5km run. this is where you try to run at a good pace. For these, start with 1km of easy running, then run faster for as long as you can (say 2km), then slower at the end. Gradually increase the faster period until you can run that pace the whole way. If you are running 26min / 5km, then you are probably looking at first km at around 5.40, then try 2 km at 5min/km, then whatever you can do for the last 2km. play 1980s pop music

    If you have a 4th run, then that can either be more speed work or another easy but shorter run if you are feeling worn out. Or do some HIIT at home

    So, for example, you might end up with (no magical order, just alternate hard and easier runs/make sure there is at least a day between the hard runs)

    run 1: 10km run takes 55-60 minutes (easy run) (initially this might be a 6km run but you build up)
    run 2: 8 x 400m intervals with 3 minute rest (hard) (initially this might be 4x400)
    run 3: 5km easy run at 30 min (easy)
    run 4: tempo run, 5km at 26 min or so (will come down) (hard)

    Week 2
    run 1: 10km run takes 55-60 minutes (easy)
    run 2: 10 x 50m hill sprints (hard) (initially might be 5 x 50m)
    run 3: 3km fartlek with 5 x 250m faster paced sections (medium)
    run 4: tempo run, 5km (hard)

    For your speed work, a good way to determine when to stop is to time your first run. Say your first 400m interval takes 2 minutes. Add some time to this, maybe 15% (so +15% means a time of 2 min 18 seconds). Keep doing intervals until you fail to get 2 min 18 seconds. Do one more interval at a slow warm down pace and go home. next week try to do one more interval. hill sprints same thing, although maybe add 20%. If you want to do a 25 min/5km, you want to end up being able to do 400m intervals at around 1.50

    The above is to improve your 5km time. Its not a marathon training regime, which is quite different. 5km is more focused on speed, not on distance so there is more speed work than distance work

    • tomleonhart on 15/08/2022 - 04:38
      +1

      so good. Thanks will work something out other than just a straight run.

    • shaybisc on 15/08/2022 - 09:42
      +1

      Holy cow - you've got him training for the Olympics and he doesn't even like running.

      • dtc on 15/08/2022 - 11:33
        +1

        eh, he is running 5 or 6 times a week, I've suggested he cut that down a lot. In fact, unless he is training for a race he should probably just do 3 runs per week (one long, one speed, one 5km) plus a couple of resistance (including bodyweight) sessions. Or I now do 2 runs per week plus 3 resistance sessions

    • arrowroot on 17/08/2022 - 15:36

      This is excellent feedback. I am by no means a good runner (best 5km is 21min), but the fastest I have gotten for 5km distance was when I was following something very similar (just a pre set program on my Garmin actually).

      I would only add you don't "all out" 5km run for a decent period of time - say 8-12 weeks. Trust that your long runs, intervals and hills are getting your overall speed and endurance up.

  • outlander on 15/08/2022 - 00:14
    +1

    Thats quite impressive. Whats your average heart rate during these runs?

    • tomleonhart on 15/08/2022 - 15:56

      I don’t measure it sorry so don’t know. I only have a phone on my shoulder to measure distance and pace

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