>>9133281 op here, I like to train by minuets run. it's tough to tell without previous running history, but 5 to 6 days a week with one day longer than the others. Gradually step up your mileage for races or what not. Keep a pace range that's relaxed, but fast enough to slowly improve.
>>9133302 yeah, or couch to 5k as a middle ground... You can also use that zombie run app to help make it more interesting(Its literally the same rune cycle as couchto5k, prompted with GPS/sensors in your phone, and with a zombie theme)
The biggest thing i can tell people is to make sure they train their VMO first(just google it) If you're vmo isnt up to your running regimen, you will hit a wall early on that will have you feeling like shit until its up to snuff.
>>9133383 yeah, its your inner knee muscle. The outer knee muscles over-develop in most people from day-to-day shit. Deep squats and weighted lunges with your rear leg resting on a chair are the best ones i found.
When i started running, i was doing 5k every day 5 times a week... Around month 3, my left leg failed hard because i didnt train my VMO properly. I was pretty much out for 1 month until i focused on it properly. After 2 weeks of doing light targeted stuff, i was able to get back to my routine, and am now doing 10k runs every 2end day.
>>9133365 op again, I train at like an easy pace range of 6:00 to 6:20 for like 10 to 20 mile runs. For tempo runs i like to around 5 to 10 miles at 5:30 pace. For race pace/interval workouts I run around 4:30 to 4:50 pace. And i run a 5k in 15:00 so that's comparative to my fitness. you can use like the jack daniels running calculator o determine paces for yourself.
>>9133952 Unless you're straight out of Kenya I doubt the average black man doesn't actually run long distance. Myself included. My body is built for sprinting, not for running marathons. Not really being racist.
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