Advice on running

First run tonight in about a week just been so busy at work.

7k in 50 minutes on the treadmill and feels like it's getting slightly easier. 470 calories according to the machine.

I might venture outside soon but need to get some decent footwear first.
 
In the last week I've run 12 miles on the road. I'm struggling to keep a constant pace and rely on my watch to show me if I'm going to fast.

Today 3 miles at 10:30 minute miles, the only stop being crossing at a busy junction. Very happy with this, think I'll stay at this distance for the rest of the week before extending the distance :D
 
Paperboy said:
In the last week I've run 12 miles on the road. I'm struggling to keep a constant pace and rely on my watch to show me if I'm going to fast.

Today 3 miles at 10:30 minute miles, the only stop being crossing at a busy junction. Very happy with this, think I'll stay at this distance for the rest of the week before extending the distance :D
Click to expand...

Don't be afraid to stick at that distance for a few weeks, what you'll see is your time improve or for a change stick to that distance but speed up for 30 seconds, run normal for a minute, do this during the 1-2 mile point in your run. Should work out as about 7 x 30 second sprints.
It looks like you're doing really well so keep it going.
I run no further than 5 mile now and have a few routes, i have one particular route I do twice a week to measure my running, in the last month my average pace has dropped from 10:16 to 9:45 and that has been by simply putting the miles in and running regularly.
 
pauldj42 said:
Don't be afraid to stick at that distance for a few weeks, what you'll see is your time improve or for a change stick to that distance but speed up for 30 seconds, run normal for a minute, do this during the 1-2 mile point in your run. Should work out as about 7 x 30 second sprints.
It looks like you're doing really well so keep it going.
I run no further than 5 mile now and have a few routes, i have one particular route I do twice a week to measure my running, in the last month my average pace has dropped from 10:16 to 9:45 and that has been by simply putting the miles in and running regularly.
Click to expand...

Cheers Paul will try that Thursday, I'm noticing it in my clothes are less snug. But not losing any weight but that hopefully will come.
 
If just training for a fun run I think it better to check on distance rather than pace itself. Have a 2-3 mile route, a 5-6 mile and a longer 10-13 mile, and then check your times on each run. As you get fitter the times taken will get better.

Once you've been running for a few weeks your pace will naturally settle within your self. You'll know when you can up your pace, depending on how good you feel. But always start easily, and then increase pace.

Your times will soon tumble leaving you feeling elated and good about yourself!

:thup:
 
Paperboy said:
Cheers Paul will try that Thursday, I'm noticing it in my clothes are less snug. But not losing any weight but that hopefully will come.
Click to expand...

Don't forget muscle weighs more than fat, your legs and other areas will be getting stronger, best way to tell is like you say, how your clothes feel and how you feel.
 
3.6 miles this evening non stop. Felt OK think I can go further, just signed up for a 10k at the end of March,. Not to sure what's come over me 😃

Did this race 18 years ago, hope I can do it in under an hour. Serious training now.
 
You'll be fine for 10k just keep up the training

I did 6.5k on treadmill on Wednesday and each time it's getting a little bit easier.

I get bored before I am ready to give up. 45 minutes and I varied pace from 8-9.5k/hr on the treadmill for most of it but whacked it up to about 12 for the last 2 minutes.

Almost sprinting at the end so showed there was something left in the tank.

Taking it outside soon but I need to visit sweatshop? in Reading for some decent footwear first.
 
sawtooth said:
You'll be fine for 10k just keep up the training

I did 6.5k on treadmill on Wednesday and each time it's getting a little bit easier.

I get bored before I am ready to give up. 45 minutes and I varied pace from 8-9.5k/hr on the treadmill for most of it but whacked it up to about 12 for the last 2 minutes.

Almost sprinting at the end so showed there was something left in the tank.

Taking it outside soon but I need to visit sweatshop? in Reading for some decent footwear first.
Click to expand...

It'll be interesting to hear your thoughts when transferring from treadmill to road running. I'm sure you wont find it so boring.

Please keep us posted.

:thup:
 
A friend invited me along to one of his running groups. So jogged down to the meet, then did 'Park in the Dark' a 1 mile loop repeated 3 times.

I ran with an older guy who dragged me around the course, think he could have gone quicker if he wanted.

Then decided to run home a longer way. All in all just over 6 miles ran in 75 minutes, first time doing 10k in a long time very happy.
 
Paperboy said:
A friend invited me along to one of his running groups. So jogged down to the meet, then did 'Park in the Dark' a 1 mile loop repeated 3 times.

I ran with an older guy who dragged me around the course, think he could have gone quicker if he wanted.

Then decided to run home a longer way. All in all just over 6 miles ran in 75 minutes, first time doing 10k in a long time very happy.
Click to expand...
Great effort, just keep putting the miles in.
 
Just a quick update, before my 10k race next Sunday. I've run the course twice now in 1hr 2 minutes and 1hr 40 seconds. So next week going to just do a few smaller runs and save myself for the race.
Reckon with not having to wait at some busy junctions I'll be able to break the hour barrier :D

Will let you know next Sunday how I get on :D
 
Paperboy said:
Just a quick update, before my 10k race next Sunday. I've run the course twice now in 1hr 2 minutes and 1hr 40 seconds. So next week going to just do a few smaller runs and save myself for the race.
Reckon with not having to wait at some busy junctions I'll be able to break the hour barrier :D

Will let you know next Sunday how I get on :D
Click to expand...

Best of luck!
 
Paperboy said:
Just a quick update, before my 10k race next Sunday. I've run the course twice now in 1hr 2 minutes and 1hr 40 seconds. So next week going to just do a few smaller runs and save myself for the race.
Reckon with not having to wait at some busy junctions I'll be able to break the hour barrier :D

Will let you know next Sunday how I get on :D
Click to expand...
Brilliant, the hour will be easy for you, congratulations on were you've got to and good luck next Sunday.
 
Paperboy said:
https://www.strava.com/activities/521734380

Forgot to post this on here, did my 10k race this morning on a chilly morning with a light drizzle. Went across the finish line at 58 minutes 30 seconds, chip time was 57 minutes and 7 seconds. So a very happy chappy here smashed my target.

Now for a cold beer, I think I deserve it :cheers:
Click to expand...

Brilliant, congratulations fella, all us on here knew you could do it😃
 
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