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I have been running again for about 5 months. I try to run 2-4 times a week depending on my work schedule. I haven't been able to get over 3 miles on my distance and my times on my 5k race hasn't improved.. Am I expecting to much to fast or what do I need to do to improve??
I'm not a physio-wizard, but have been around long enough to offer one or two bits of advice:
First, don't worry. If you are puting in the effort on a regular basis you will be healthier each day as a result and will improve in time. See if you can find the joy in movement that running can bring.
Second, don't pay too much attention to distance or speed. Try to work out by time instead, and increase your time gradually.
If you want to take it up a notch or two, you can invest in a heart rate monitor and read up on how to maximize the aerobic value of your workouts. I don't do this stuff myself, being more of the "just go and run" school. I have been reading posts by people who have achieved great improvements in their health and performance using the HRM based methods.
Good luck! Have fun!
Barefoot / Minimalist Runner
07/29/2012 Marsh Creek Raptor Run 10 Mile Trail Race
07/15/2012 Quadzilla 15K Trail Run, Trexlertown, PA 1:37 (2011, 1:49)
04/29/2012 Lehigh Valley / St. Luke's HM, 1:43:15 (2011, 1:54:20 )
03/19/2012 Kutztown Fool's Run 10 Miler, 1:18:15 (2011, 1:30:20)
02/26/2012 Ugly Mudder 7.2 Mile Trail Run, Reading, PA 1:20
11/27/2011 Dirty Bird 15K Trail Run, Birdsboro, PA 1:40
10/08/2011 Lehigh Gap Nature Center 10K Trail Run (6.38 miles), 59:20 (10/07/2012)
Started running (again) May 5, 2010
I doubt you're going to notice any dramatic improvements in 5K races on such a routine, but who knows. Why worry about it, unless you're really wanting to be "competitive" in your age group. If that's the case, I'd expect you're going to have to take it up a notch and look up and try to stick to regular training plans, mixing in increased distances, interval training, etc.
If that's what you're after, the transition takes quite a while, and demands alot of patience with your body. It is surely not something you want to do too much too fast, or you're sure to suffer an injury.
I am not sure why you are unable to get over the 3-mile distance after 5 months. Maybe there is a particular route or specific routine that might be blocking/interferring with continued improvement? I would only suggest to try a walk/jog/run workout to go ahead and achieve putting in the additional miles. Regarding the 5k goals, try scheduling one day a week for speed workouts. (As fast as you can, with rest periods and then increasing speed again, eventually pushing out the length or sprints and overall distance). This will help with establishing/controlling pace for events. Still, for endurance, it is important to break move beyond the three miles, so use any combination necessary to get beyond.
Wishing you the best!
Learn how to build your aerobic system. Increased volume of duration at aerobic heart rates (building slowly) will do the trick. Running at lower HR's will alow you to go longer and for a longer time. Here are some links to get you started on your research:
JimmyB_42 Great info on those links. Thanks for sharing. I think in our quest for speed we sometimes overlook the basics.
2012 Races: Tony from Florida
Jan.7,2012 Walt Disney World Half Marathon Orlando FL 02:09:14 PR
Oct 7 2012 Chicago Marathon Chicago Illinois 05:17:43
Feb 10, 2012 Rock N Roll Half Marathon St Petersburg FL
Started running at 58 ( Nov 23rd 2010)
Half Marathon Results
Oct 31,2011 Fl Halloween Halfathron 02:18:22
Sept 4, 2011 Dodge Rock ‘n’ Roll Virgina Beach Half Marathon 02:28:20
April 30,2011 Country Music Half Marathon Nashville TN 02:56:02
Lots of good inputs from the others. One thing that helped me get over the hump was to change where I ran. Running from a bike path that went on for many miles, to a local high school track for interval work, to changing the direction I ran in my neighborhood loop, all helped me increase the distance I could run. Good luck and keep on running.
To paraphrase Newton, "A body in motion tends to stay in motion", so keep those feet moving ....
Year 2 Year 5K - 12/31 - 1/1
Tinkerbell Half Marathon - 1/29
Rock n Roll Pasadena Half marathon - 2/19
Old Agoura 10K - 3/24
O2O Half Marathon - 6/3
City Impact Half Marathon - 6/16
Channel Islands 10K - 7/4
Disneyland Half - 9/2
Marine Corps Marathon - 10/28
To work on my speedy I would do interval training on the treadmill. Run for 1 min, jog for 3-4 min, run for 1 min and then back to a jog for 3-4 min. Do this over and over again till you've reached the time or distance you've set on the treadmill.
Hope this helps. Good luck.
Try adding time, not distance, to your runs. Add 5 minutes to one of your runs each week. Keep the runs at an easy pace. When you're up to 60 minutes, add time to your other runs. When you're comfortable running 45 or more minutes on each of your runs, make one of your days a speed day, but keep the rest easy.