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1133 Views 1 Reply Latest reply: Oct 15, 2012 3:08 PM by rcuriel
BradGhost Rookie 1 posts since
Oct 13, 2012
Currently Being Moderated

Oct 13, 2012 11:47 AM

Running for 6 weeks and going nowhere

Hey all, recently got back into running after a year out and going strong! The only problem is I don't seem to be going anywhere! I keep having to repeat weeks and I don't feel any fitter the second time round. I use Runkeeper, can anyone tell me if I'm doing bad/average/good looking at my running results?


EDIT: New link, old one only shows 1 run ->

ps. I'm currently TRYING to run alongside week 4.


If you think I'm doing bad can you lend us a few tips to improve my runs? One thing I would say is that I suffer really badly from shin splints even though I have extra padded running trainers. It doesn't seem to be going away.

  • rcuriel Pro 178 posts since
    Mar 2, 2011
    Currently Being Moderated
    1. Oct 15, 2012 3:08 PM (in response to BradGhost)
    Running for 6 weeks and going nowhere

    Your workouts all look pretty similar.  You probably want to mix it up a bit.  IIRC your runs are just under 3 miles.  What is your goal?

    In general I would say you want to do 1 longer run a week.  Some speed work and some recovery runs.  Example: Monday recovery run

    2-3 miles @ 9:00m/mi pace. Tuesday 1/4 mile repeats at 6:00m/mi pace x 4-8. Wednesday 30 minute tempo run (1 mi warm up, 2 mile @ 7:30-7:45m/mi pace, 1 mi cool down). Thursday recovery run 3 mi. Friday rest.  Saturday easy run 2-3 miles @8-9m/mi.  Sunday 5 mile run, 3 mi @ 8-9min, 2 m @ 7:30-8:00m/mi.  Every 2 weeks use your Saturday to do 3 miles at race pace.  Think something like that would get you in shape to run a sub 23:00 minute 5K.  Your times look like you could easily do a sub 20 5K, but you probably want to increase mileage first.  Rest days and recovery runs are important, and longer slower runs are more beneficial then you think.


    Good Luck.



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