I haven’t read the whole thread but to run a 8 minutes mile from 9:47, you have to build your aerobic system first if you want to sustain some speed for up to 8 minutes. You are probably already able to run at the right speed for a few seconds so you already have the speed locked down. You just need to maintain it. More than 2 minutes is aerobic. The best way to do build the aerobic system is by cumulating 30+ minutes of steady effort at 120-150 bpm heart rate multiple times a week (3-5 times). That means you will be running slow as fuck during your training.
I trained for a 5K by doing only 2 to 3 30-40 minutes running session at 10-13 min/mile. I did less than 8 min/mile during the race (5K in a little bit less than 25 minutes). Obviously for just 1 mile, I was able to go faster than that (about 7 minutes).
You don’t get a strong 1 rep max by doing 1 rep max. Same thing here but for cardio.
I really like the recommandations of just running 2 times a week for 30 minutes and maintain that for 2 months. Build from there after. Either add volume or have an interval sessions. But at first, building the aerobic system will help you a lot and training a 120-150 bpm is easy to recover from.
Not a great runner, but I’ll do light runs as a part of my conditioning work.
I have this principle, that even if I focus on strength training I’ll need to be in shape to run a mile or two with a reasonable speed.
Ability to run seems to be pretty fundamental thing as a human being. Like ability to squat or jump are. You don’t need to be marathonist if you don’t want, But if bloody Mitchell Hooper can run, a mile should not kill you.
I finally finished the video. It was damned good. My ultimate takeaways are that there is nothing wrong with longer rest periods, and that we should be running more slowly for longer distances.
You’re running almost 10 minute mile pace. You don’t need to overthink things. You need to run at a pace you can maintain for a few miles. If you get tired, stop and walk until you can run. You need to do this at least five days a week. It will suck but if you want to cut over two minutes from your mile pace that’s something you have to accept.
@enwar You will improve by running 2x per week, but need to run more frequently (3-5 x) to start radically improving whether you use volume or quality approaches.
With all due respect to zone 2, HR zones etc, forget them at the moment, over complicated. Run more, run further, run faster - find which is working best. At your age and with more of a sprinting background I suspect a speed based approach will work best for you.
Read a relevant book or full article, study a running website, run with other people and learn, join a running club…
Thank you. I will try the longer runs for now, and possibly go on paced runs when I can because I enjoy them. My strength training schedule sometimes gives me days off from training, and I often run during these days. After a month or two, I will start the interval training.
Not to go against all the excellent advice offered here by serious runners, but how about you just have fun? Sometimes see what you can do for speed, sometimes see what you can do for distance at your “long run pace,” which you’ll discover as you play around, and sometimes do sprints.
It should be a little bit joyous. This thread seems to be disregarding joy in favor of work strategies. You’re not there yet. Just go fast sometimes, go slow other times, and sometimes mix the two. Figure out what makes you smile while you’re doing it.