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?
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.
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.