/fit/ - Fitness, Health and IRL » Thread #40134

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Chud Tue 22 Apr 2025 14:31:42 No.40134 View View Original Report

Quoted By: >>40144 >>51561

any anons with a 18 minute 3 mile? I've platued at 20 minutes. What's the meta to getting faster?

Chud Tue 22 Apr 2025 14:32:40 No.40136 Report

Quoted By: >>40147

i molested my tibia now i cant run

Chud Tue 22 Apr 2025 14:37:41 No.40144 Report

>>40134
Interval training combined with distance training. 60:10 splits at a full sprint will build your top speed gradually while devoting one or two days a week to distance running will improve your stamina.

Chud Tue 22 Apr 2025 14:39:59 No.40147 Report

Quoted By: >>40191

>>40136
>60:10 splits
as in 10 seconds of full sprint to 60 seconds off?

Chud Tue 22 Apr 2025 14:54:00 No.40168 Report

My dad says shorter speed works
100 yard repeats at 90% max speed
Start at 5 repeats, work your way up to 10

Chud Tue 22 Apr 2025 15:12:25 No.40191 Report

>>40147
60 seconds sprinting, 10 seconds walking. Try to aim for ten cycles the first time, and then gradually increase it as much as you can.

Chud Tue 22 Apr 2025 20:53:21 No.41313 Report

Quoted By: >>46399 >>48550 >>54022

Another shill post for interval training. Running hills if they something is easily available where you live is another option.

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Chud Wed 23 Apr 2025 23:13:54 No.46399 Report

>>41313
that sounds simple and effective, i think i'll try it. when you run the hills is there anything you do different stride wise?

Chud Thu 24 Apr 2025 11:44:30 No.48550 Report

>>41313
can i run on tarmac hill

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Chud Thu 24 Apr 2025 17:00:36 No.49008 Report

i ran 3 miles at a 7:00 mile pace last night

Chud Thu 24 Apr 2025 17:03:38 No.49012 Report

i'm getting back into rooning after a year off to focus on weight training
feels good

Chud Fri 25 Apr 2025 00:56:50 No.50481 Report

Lots and lot of aerobic base training (e.g. zone 2 training). Refer to pic. Make sure you are doing intervals and a long run once a week.

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Chud Fri 25 Apr 2025 01:29:48 No.50725 Report

how do you guys insure recovery from distance runs.
If i do any distances over 6-8 miles my body feels destroyed, i get clicking in my ankles and pain in the tendons behind my knee

Chud Fri 25 Apr 2025 03:47:01 No.51561 Report

Quoted By: >>53831

>>40134
rooned 5km in around 28:35 today. Did it a few days ago 29ish. i am proud of myself.

Chud Fri 25 Apr 2025 14:55:38 No.52707 Report

Quoted By: >>53829

What others have said. However, what are your weekly mileage? There's a lot of speedwork you can do. Try for at least 4 runs a week at minimum (preferably up to 6.) On all but one, run at an easy pace. That includes your long run. On that one hard run per week: switch off between intervals and a tempo run. For intervals, I just start at 5x(3min hard/1min rest) and work my way up to 10 sets. Then for tempo, start out at 20 minutes and work up to 40. For paces, you can use the Jack Daniels pace formulas. There's a spreadsheet somewhere, but I don't use it because I utilize heart rate.

Chud Sat 26 Apr 2025 01:08:07 No.53829 Report

>>52707
i normally get in at least 15 miles and on weeks with weekend rucks my total is 21-30

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Chud Sat 26 Apr 2025 01:09:14 No.53831 Report

>>51561
good job, stay rooning fren

Chud Sun 27 Apr 2025 03:58:43 No.54019 Report

i'm just getting back into running myself. did 3 miles the other day but was painful. i recomend finding some good music to listen to for those long runs. I used to do 6-8 miles or more.

Chud Sun 27 Apr 2025 04:01:37 No.54020 Report

>how do you guys insure recovery from distance runs.
Whole milk + Whey protein isolate. plenty of proteins and greens.

Chud Sun 27 Apr 2025 09:25:44 No.54022 Report

>>41313
Yeah it's a million times better than long-distance running. Jogging and marathons are retarded trends that developed sometime in the 50s and haven't died yet. If you wanna do cardio, sprinting, cycling, swimming, kettlebells whatever are all great. But jogging is gonna ruin your joints so hard, it would've been healthier not to jog at all

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